BOSU Vertical Leap

Target muscles

The quads, glutes and calves produce the explosive triple-extension for maximal height, then decelerate the landing. Standing and landing on the dome forces the ankle, knee and hip stabilisers to manage force on an unpredictable base, making this far more demanding on coordination than a floor jump.

How to perform

Setup

Stand balanced on top of the BOSU dome, feet hip- to shoulder-width, knees soft and core braced. Settle your balance before each rep.

Execution

Dip rapidly into a quarter-squat, swing the arms back, then explode straight up as high as you can, reaching the arms overhead. Spot the dome on the way down and land softly back on top of it, sinking into a bent-knee squat to absorb the impact and immediately regaining your balance. Reset fully before the next jump. Prioritise clean, controlled landings over chasing height.

Common mistakes

• Landing off-centre or stiff, which is both ineffective and a rolled-ankle risk.
• Rushing reps without resetting balance, turning a power drill into a survival contest.
• Letting the knees buckle inward on takeoff or landing.
• Cutting the arm swing, which costs height and rhythm.

Progressions and regressions

Regress to vertical jumps on the floor, or to jumping off the dome and landing on the floor, before attempting to land back on the BOSU. Progress by chaining consecutive jumps or adding a reach target. This is an advanced drill — earn it with solid floor jump mechanics first.

Programming notes

Program it as low-volume power work early in a session, 3-5 sets of 3-5 quality jumps with full recovery between sets. Power output drops fast with fatigue, so stop when height or landing quality fades. Avoid it if you have cranky knees or ankles — the unstable landings are unforgiving.