Rocket Jump
A half-squat jump driven to full extension, reaching both arms overhead at the top. A simple vertical-jump drill that teaches complete extension through the ankles, knees and hips.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Calves (Gastrocnemius)
Secondary muscles
- Hamstrings
- Soleus
- Front Delts
- Sets
- 3
- Reps
- 6–10
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Stand relaxed with feet shoulder-width apart and arms close to your sides.
Squat down about halfway.
Explode up as high as possible, driving the arms straight up.
Reach full extension in the air: ankles, knees and hips straight, arms overhead.
Land softly on the balls of the feet into a half squat, reset and repeat.
Breathing: Inhale on the dip, exhale as you explode up.
Coaching tips
Reach for the sky
Straight line at the top
Soft landing
Common mistakes
Squatting so deep the jump slows down
Not finishing the extension at the top
Landing on locked knees
Arching the lower back to reach higher
Safety notes
Land on a forgiving surface.
Stop when jump height clearly drops.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.