Frog jumps (in Chinese: Wa Tiao) are jumps performed from a sitting position, where you jump forward while swinging your arms upward. In the air, your body should be fully extended — from your fingers to your toes.
Frog jumps should focus on distance, not height. Although they are excellent for developing explosive leg strength, they can be very hard on the knees, especially if performed on hard surfaces or if you land on your heels.
Frog jumps originated in China and are commonly practiced by martial artists, ski jumpers, and track and field athletes.
Description: Frog Jumps – Plyometrics
- Start from a sitting position with your hands placed behind your hips.
- Swing your arms forward and upward as you jump forward as far as you can.
- Straighten your entire body in mid-air — knees, elbows, fingers, and toes.
- Land on your feet and lower yourself back into a sitting position while swinging your arms back again.
- Landing on your heels allows longer jumps but puts strain on the knees.
- Landing on your toes helps protect the joints.
- Sitting too deeply with relaxed quadriceps can also harm your knees.
- Jump immediately into the next frog jump without resting.
Tip: Perform at least 15 frog jumps in a row for effective training.
Trainer Advice: Frog Jumps – Plyometrics
- If you want to test how far you can jump, make sure to use mats or very soft shoes.
- Compete with friends or training partners — for example, see who can cover the longest distance in 8 frog jumps.
- Be prepared: frog jumps can make your legs extremely sore, often more than doing free barbell squats!
Related Exercises
- Switch-Leg Leaps – Another exercise to increase your vertical leap
- Rope Skipping (Jump Rope) – Great for coordination and stamina
Videos: Frog Jumps – Plyometrics
None available.
