Frog Jumps
Wide-stance squat-jump from a hands-touching-floor start — combines deep squat, explosive jump, and full extension.
Level: Foundation
Primary: Cardio Full Body
Movement: Compound
Tags: Animal Movement Explosive
Type: Plyometric Primal Movments (Animal Flow-QMT Specifics)
Equipment: Body Weight
Sports: Basketball Volleyball
Target muscles
The quadriceps, gluteus maximus, and adductors drive the explosive triple extension. The hamstrings and trunk brace the landing. The shoulders and trunk work through the deep position. As a combined exercise, frog jumps load the lower body through the full deep-squat to extended-jump range repeatedly.
How to perform
Setup
Stand with feet wider than shoulder-width and toes turned out. Lower into a deep squat with the hands touching the floor between the feet.
Execution
Explode upward into a full vertical jump — fully extending the hips, knees, and ankles, with the hands releasing from the floor. Land with soft knees back in the deep squat position with hands touching down again. Immediately into the next rep.
Common mistakes
- Not getting full extension at the top of the jump.
- Hard noisy landings.
- Letting the back round in the deep squat.
- Knees collapsing inward.
- Hands lifting off the floor too early on each rep.
Progressions and regressions
Regress to deep-squat jumps without the hands touching the floor. To progress, work for time intervals, add a weighted vest, or chain with broad jumps for power-endurance.
Programming notes
High-intensity conditioning and lower-body power. 3-4 sets of 8-12 reps, twice a week.
