In this lesson, you will learn how to perform switch-leg leaps. You can do this exercise on a box or any platform between one foot and knee height. The switch-leg leap is designed to develop reactive strength for one-legged jumps. Many wushu athletes use this technique to improve jumping strength for basic jumps, but it is also used by short-distance runners. Find more plyometric leg exercises at Track & Field Main.
Start with one leg on the box and the other on the floor. Let your arms hang relaxed at your sides. Keep your upper body upright or lean slightly forward, and maintain a tight core. Do not hollow your back.
Jump straight up using the strength of the front leg (in this example, the left leg). Close your legs and extend both knees. You may swing your arms slightly, but avoid creating too much momentum — the power comes primarily from the left quadriceps. The upper body should remain stiff.
Switch legs in the air (hence the name “switch-leg leap”) and land on the right leg on the box. When you jump from the left leg, you land on the right leg, and vice versa. Bend the landing leg (right) and extend the other leg (left). Only the ball of the left foot should touch the floor.
Jump again before the left heel touches the floor — only the ball of the foot makes contact. Now the power comes from the right leg, while the left foot supports lightly without contributing much to the jump.
Catapult yourself upward again, close your legs, switch legs, and plant your left foot on the box. Keep your upper body tight and always generate power from the leg on the box. Focus on lifting your head and chest upward, not on switching legs quickly. Keep contact with the box short, and contact with the floor even shorter.
None
