VARIATIONS
Skipping
Plyometric movement develops explosive power in quadriceps and hip flexors
This plyometric movement develops explosive power in the quadriceps and hip flexors. It improves vertical jump height and running mechanics through rapid ground contact.
HOW TO DO IT
- Stand tall with your feet hip-width apart.
- Drive one knee up toward your chest explosively.
- Push off the ground with the opposite leg.
- Land softly on the ball of the driving foot.
- Immediately repeat the motion with the other leg.
- Maintain an upright torso throughout the sequence.
COMMON MISTAKES
- Landing flat-footed instead of on the balls.
- Leaning the torso forward during the drive.
- Failing to lift the knee high enough.
- Spending too much time on the ground between hops.
TIPS
- Focus on minimal ground contact time.
- Drive the arms in opposition to the legs.
- Land quietly to ensure proper shock absorption.
DETAILS
- Muscles
- QuadricepsCalves
- Equipment
- Bodyweight
- Type
- Ployometric
- Difficulty
- Intermediate
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- High knee skip
- Legs
- Alternating
- Body position
- Standing
SIMILAR EXERCISES
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