How to JUMP HIGHER Repetitive Plyometrics is a curated workout routine with 15 ordered actions and 15 timestamped video clips. Start with Standing Hip Hinge and Reverse Lunge Instep to Hamstring Stretch. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 4 min 10 sec; rest is listed per action.
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Hinge at the hips by pushing your butt back toward the wall while keeping your spine straight and core braced.
Key points
Common mistakes
Rounding the lumbar spine instead of hinging from the hips.
Step back into a reverse lunge, drop the same-side elbow down toward the inside of the front ankle, then shoot hips upward to stretch the front hamstring.
Key points
Common mistakes
Rushing through the stretch without pausing at the end range.
Squat down to parallel, pulse up halfway, return down for 2 to 3 oscillations, then stand back up to lockout.
Key points
Common mistakes
Allowing heels to lift off the floor during the bottom pulses.
Perform 2 to 3 quick pogo hops on the balls of your feet, then drop rapidly into a strong athletic stance and hold for half a second.
Key points
Common mistakes
Landing stiff-legged or allowing knees to cave inward upon deceleration.
Perform quick ankle hops moving through a compass pattern: forward, diagonal, side, diagonal, and back, then repeat in reverse.
Key points
Common mistakes
Losing foot rhythm or landing heavily on heels.
Perform high knees in place, gradually building turnover speed until hitting top speed, then sustain for a few seconds.
Key points
Common mistakes
Leaning backward while driving knees up.
Step off a low platform or box, land softly on both feet, and instantly rebound vertically as high and fast as possible.
Key points
Common mistakes
Collapsing into a deep squat upon landing, increasing ground contact time.
Perform rapid, continuous vertical jumps in place, pulling knees up to chest at the peak of each jump with minimal ground delay.
Key points
Common mistakes
Bending torso down to knees instead of pulling knees up to chest.
Jump vertically, rotate 180 degrees in mid-air, absorb the landing, and quickly rebound rotating back in the opposite direction.
Key points
Common mistakes
Over-rotating past 180 degrees or landing off-balance on heels.
Perform repeated vertical jumps in place, quickly flexing knees to bring both heels close to glutes during flight before landing reactive.
Key points
Common mistakes
Arching lower back excessively when kicking heels up.
Jump into the air from a split stance, switch legs rapidly in flight, land in an athletic split position, and immediately rebound into the next rep.
Key points
Common mistakes
Dropping into a deep lunge on every rep, which slows down ground turnaround time.
Hinge slightly on one leg in a semi-RDL position, then explosively drive the opposite knee and arms upward into a maximal single-leg skip jump.
Key points
Common mistakes
Failing to hinge and load the hip before taking off.
Lower into a single-leg skater squat with the trailing knee hovering just above the floor, and hold the isometric contraction for 20 seconds per leg.
Key points
Common mistakes
Resting the back knee or foot on the floor during the hold.
Practice the approach footwork by driving through a long penultimate step into a rapid block step, swinging arms back and sticking the plant position.
Key points
Common mistakes
Stutter-stepping into the plant or forgetting the arm swing.
Execute a full two-step approach transitioning penultimate and block steps into an explosive, maximal two-foot vertical jump.
Key points
Common mistakes
Drifting forward on the jump instead of directing force straight upward.
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