Jumps in Place

Jumps in place are repeated vertical jumps performed on the same spot, landing and taking off again without travelling. They are a low-intensity plyometric used to teach landing mechanics, build basic SSC competence, and warm the lower-body elastic system. Variations include two-foot ankle hops, low repeated squat-position jumps, and split-squat jumps in place.

Technique: start in an athletic stance, dip into a quarter-squat (eccentric loading), jump straight up, and on landing absorb softly through ankles-knees-hips with knees tracking over toes, then immediately rebound. Keep amplitude low to moderate and contact times short. Arms can swing for rhythm. Because they are repeated, they emphasize the stretch-shortening cycle over a single maximal effort.

Good first plyometric for beginners and youth; counts as multiple foot contacts in plyometric-volume-guidelines.

• Low-intensity, repeated vertical jumps on the same spot (no travel).
• Teaches landing mechanics and basic SSC; suitable for beginners/youth.
• Land soft (ankle-knee-hip), knees over toes, then rebound quickly.
• Variations: ankle hops, repeated squat jumps in place, split-squat jumps.

• plyometrics-definition — a foundational plyometric drill.
• plyometric-phases — repeated eccentric→amortization→concentric cycles.
• squat-jump — the maximal single-effort progression.
• landing-mechanics — the safety skill this drill builds.
• gastrocnemius — prime ankle plantarflexor in repeated hops.