Pike Jumps
Vertical jump with hip-hinge to a pike position at the peak — combined jump and trunk flexion.
Level: Foundation
Primary: Cardio Full Body
Movement: Compound
Tags: Explosive
Type: Plyometric
Equipment: Body Weight
Sports: Basketball Volleyball
Target muscles
The quads and glutes drive the jump. The hip flexors and abs drive the pike at the peak. The trunk braces continuously.
How to perform
Setup
Stand with feet together and engage the core.
Execution
Jump explosively. At the peak, hinge at the hips and reach the hands toward the feet, forming a pike. Land softly with bent knees.
Common mistakes
- Bending the knees instead of hinging at the hips.
- Hard landings.
- Cutting the pike short.
- Going too long without rest.
- Doing them on hard surfaces.
Progressions and regressions
Regress to vertical jumps. To progress, work for time.
Programming notes
Plyometric conditioning. 3 sets of 5-8 reps, twice a week.
