Switch Backs
Split-stance jump switch — explosive single-leg power and conditioning, like a low-impact split jump.
Level: Beginner
Primary: Cardio
Secondary: Full Body
Movement: Compound
Type: Functional Fitness (Obstacle & Hybrid)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The quads and glutes drive the explosive switch. The hamstrings absorb each landing. The trunk braces.
How to perform
Setup
Stand in a split stance with one foot forward and one back.
Execution
Explosively jump to switch the position of the feet. Land softly with the opposite foot forward. Immediately spring into the next switch. Keep the core tight and land with bent knees.
Common mistakes
- Hard landings.
- Going too high.
- Cutting the split stance.
- Loss of balance.
- Going too long without rest.
Progressions and regressions
Regress to alternating reverse lunges. To progress, work for time.
Programming notes
Plyometric conditioning. 3 sets of 30-60 seconds, twice a week.
