Description

Astride jumps are explosive plyometric exercises that target the lower body muscles and improve power and agility.

Starting Position

Start in a standing position with feet hip-width apart and knees slightly bent.

Technical Execution

Lower down into a partial squat position with arms back, then explode upwards and forward, jumping off both feet.

Range of Motion

Achieve full range of motion by jumping as high and forward as you can, and land softly back into the squat position.

Variations

Try single-leg astride jumps, depth jumps, or incorporate a box or bench for added challenge.

Common Mistakes

Common mistakes include landing with straight legs, not engaging the core, and not using proper landing mechanics.

Practical Advice

Focus on jumping explosively and landing softly, engage your core throughout the exercise, and pay attention to proper landing form.

Additional Notes

Make sure to warm up properly before attempting astride jumps to prevent injuries.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

quadriceps

Secondary Muscles