Burpee to Jump
Body explodes upward into a maximum height vertical jump
- Level
- Intermediate
- Movement
- Burpee · Standing
- Tracks
- Reps only
Works
Full Body Quadriceps Glutes Hamstrings Calves Chest Shoulders Abdominals
How to do it
- Stand tall with feet shoulder-width apart.
- Drop into a deep squat and place hands on the floor.
- Kick both feet back into a high plank position.
- Immediately jump feet forward to return to the squat.
- Explode upward into a maximum height vertical jump.
- Land softly and reset for the next repetition.
Common mistakes
- Landing with stiff legs instead of bending knees.
- Failing to reach full plank depth.
- Pausing too long at the bottom of the squat.
Tips
- Drive through the mid-foot during the jump.
- Keep the core tight to prevent hip sag in the plank.
- Minimize time spent on the ground between phases.
Details
- Base movement
- Burpee
- Combined with
- Squat jump
- Arms
- Both
- Legs
- Both
- Body position
- Standing
- Tempo and range
- Explosive
