Exos | Formerly Core Performance

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Core Knowledge


Split Squat Jump - Countermovement - Tennis

Starting Position

  • Long split stance in up position, with arms 90 degrees in front of torso


  • Drop into split squat position, swinging elbows back, and initiate the jump with both the arms and hips
  • Land in the split squat position and stabilize
  • Initiate next jump and continue for prescribed number of repetitions
  • Switch legs and repeat for prescribed number of repetitions

Coaching Keys

  • Keep back knee off the ground
  • Keep front knee behind your toes
  • Maintain excellent posture and stability during movement and landing
  • Keep toes pulled to shins in air to prepare for next landing

You Should Feel It

  • Working your hips and thighs

Tags: Plyometrics, Lower Body Push, Tennis, Speed