Shrimp Jumps
Single-leg jump holding the opposite foot behind — extreme single-leg power and balance work.
Level: Foundation
Primary: Cardio Quads
Secondary: Glutes
Movement: Compound
Tags: Animal Movement Explosive
Type: Plyometric Primal Movments (Animal Flow-QMT Specifics)
Equipment: Body Weight
Sports: Basketball Volleyball
Target muscles
The quads and glutes of the standing leg drive the jump. The hip flexor of the held leg fires continuously. The trunk braces against the asymmetric load.
How to perform
Setup
Stand on one leg. Bend the opposite knee behind, holding that ankle.
Execution
Bend the standing knee to load the jump. Explode upward and land softly back on the same foot. Complete all reps on one side before switching.
Common mistakes
- Hard landings.
- Releasing the held foot.
- Going too high too soon.
- Loss of balance.
- Asymmetric volume.
Progressions and regressions
Regress to single-leg hops. To progress, increase height, work for reps.
Programming notes
Single-leg plyometric. 3 sets of 5-8 per side, twice a week.
