Curated Action

Single-Leg Skater Jumps (Gwiz Jump)

Track & Field / Sprinting

Single-Leg Skater Jumps (Gwiz Jump) is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration12 sec

Training Details

0:00 / 0:12
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Original video

Single-Leg Skater Jumps (Gwiz Jump)

Single-leg skater squat jump onto a box (referred to as the Gwiz jump). Executed from a deep single-leg skater squat position without the rear foot touching the floor, starting with the weaker leg. Sets, reps, and rest are not specified.

Key points

  • Begin in a deep single-leg skater squat with the non-working leg held off the floor
  • Explode vertically onto the box using only the grounded lead leg
  • Avoid putting the rear foot down for assistance or countermovement

Common mistakes

Putting the back foot down to push off or rolling forward excessively before jumping.

Sets: 1Rest: 1 minEst. duration: 12 sec
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