Step jumps
Plyometrics · Advanced · in reps
Why it helps your running
Push hard off both legs and land softly: the power of a steep climb, and the control of a descent.
- You'll need
- a step
- Tempo
- 1 s down, 1 s up
How to do it
- Facing a step or a low box, bend your knees slightly, swing your arms and jump up with both feet.
- Land silently, knees bent in line with your feet, whole foot down.
- Step back down, don't jump: landing on the ground tires you out without teaching anything.
- Start with a low step; height comes once your landing is perfect.
Common mistakes
- Your knees cave in on landing.
- You jump back down.
- The landing is noisy and your heels slam down.
CautionA stable step that won't slip. Start low (a single stair step); a botched landing costs you dearly. Never when you're tired, never with a sore knee.
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