PlyometricsBeginner
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.