Breathing
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
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Plyometrics movement using Body Only.
1 / 2Muscle guide
The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.
Movement instructions
Begin by standing on one leg, with the bent knee raised. This will be your start position.
Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.
Technique guidance
Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.
General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.
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