Split Jumps / Lunge Jumps

If the question is what is that one workout that helps your balance, strength, and mobility, and also adds power to your running, the answer is split jumps or lunge jumps. Lunge is an excellent movement to improve hip flexor mobility and strength, while working on unilateral stability. Adding plyometric movement to it adds power development. Split jumps also help you develop better core engagement when landing.

How to do it?

• Start in a lunge position with the lower knee barely touching the ground, while the knee in the front is angled at 90 degrees (Picture A)
• Ensure that the trunk is straight; the hip, knee, and foot are aligned in a straight line
• Once in that position, jump straight up in the air
• Land softly into a lunge position on the alternative side (Picture B)
• For example, if you start with your left knee in the front (Picture A), as you land, move into a lunge position with your right knee in the front (Picture C).
• Ensure that elbow movement is compact and is coordinated with the lunge and jump.

When to do it?

You can include this as part of your strength training. 3 sets of 10-15 repetitions on each side of the body is a good start point.