// solo · advanced · 12 min
💥 Explosive Split-Squat Jumps
Switching lunges in the air for single-leg power in shots and first steps.
12:00
remaining
Duration presets
Steps
- Deep split squat: back knee nearly brushes ground.
- Jump vertically; switch legs; absorb in opposite split.
- 3×5 per leading leg; 90 s between sets.
Coaching points
- Land quiet
- Chest tall
Progressions
- Continuous switches 20 s