Curated Action

Alternating Dynamic Jump Lunges

Soccer

Alternating Dynamic Jump Lunges is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration30 sec

Training Details

0:00 / 0:30
Sourceyoutube.com/watch?v=OEYeRfzbOTM
AuthorYouTube creator

Alternating Dynamic Jump Lunges

Drop into a lunge with both knees at 90 degrees, explode vertically into the air, switch legs mid-flight, and land softly into the opposite lunge without pausing.

Key points

  • Lower until front thigh is parallel to the ground and rear knee hovers above the turf
  • Explode vertically with maximum power, switching leg orientation in mid-air
  • Pump opposite arm and knee to maintain balance and kinetic alignment

Common mistakes

Letting the rear knee slam violently onto the hard turf or leaning the torso sideways.

Sets: 1Duration: 30 secRest: 30 secEst. duration: 30 sec
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