Curated Action

Hip Switch Jumps

Track & Field / Sprinting

Hip Switch Jumps is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration14 sec

Training Details

0:00 / 0:14
Loading video credit…
Original video

Hip Switch Jumps

Explosive single-switch jump drill explicitly prescribed for 2 rounds of 10 reps (5 per side). Performed first with controlled elevation, then faster and snappier in the second round. Rest period is not specified.

Key points

  • Drive forcefully off the ground to achieve vertical air time before switching legs in midair
  • Drive the bottom hip and knee up while snapping the top foot down like a hammer
  • Stick and freeze instantly upon ground contact with a tall, rigid spine
  • Coordinate quick reciprocal arm action or place hands on hips if balance is limited

Common mistakes

Switching along the floor without gaining air time, or collapsing the chest forward upon landing.

Sets: 2Reps: 10 repsRest: 1 minEst. duration: 14 sec
Track & Field / SprintingVideoAuto ExtractedYoutubeTop 5 Sprint Drills For Beginners - Learn Proper Running Form & Technique (Full Follow Along)

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.