Rocket Jump
Description
This exercise involves jumping explosively off the ground, as if launching oneself like a rocket. It is often used in plyometric training to improve explosive power and lower body strength.
Muscle Group
Equipment Required
Rocket Jump Instructions
- Stand with your feet shoulder-width apart.
- Bend your knees and lower your body into a squat position.
- Swing your arms back behind you.
- Jump up explosively, swinging your arms forward and pushing off the ground with your feet.
- As you reach the peak of your jump, tuck your knees into your chest.
- Extend your legs back out as you land, absorbing the impact with your legs.
- Repeat for desired number of reps.
Rocket Jump Form & Visual
Rocket Jump Benefits
- Improves explosive power in the legs
- Increases vertical jump height
- Develops coordination and balance
- Engages core muscles for stability
- Burns calories and improves cardiovascular health
Rocket Jump Muscles Worked
- Quadriceps
- Glutes
- Calves
- Hamstrings
- Core muscles
Rocket Jump Variations & Alternatives
- Double Rocket Jump
- Single Leg Rocket Jump
- 180 Degree Rocket Jump
- 360 Degree Rocket Jump
- Backward Rocket Jump
- Side-to-Side Rocket Jump
- Box Jump Rocket Jump
- Depth Jump Rocket Jump
- Weighted Rocket Jump
