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Power
Power

Jumps in Place

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powerplyometricsjumplower-bodybeginnerlow-intensity

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Repeated low vertical jumps that land and immediately re-jump on the same spot — the lowest-intensity entry plyometric for grooving landing mechanics and the SSC.

Detail

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 (Foot Contacts).

Key facts

  • 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.

Connections

Sources

Cited in text — not yet linked
Established exercise-science consensus; NSCA Essentials of Strength Training & Conditioning. Pages: (general consensus).

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Atlas Connections

Gastrocnemius
A 2-joint calf muscle that plantar-flexes the ankle and flexes the knee; origin at the femoral condyles, insertion at the calcaneus.
Quadriceps
The four knee extensors — rectus femoris, vastus medialis, vastus lateralis, vastus intermedius (rectus femoris also flexes the hip); the leg-extension arc is ~90° (knee bent to straight).
Landing MechanicsClosely related
Land soft and balanced — absorb through ankles-knees-hips with the knees tracking over the toes; a stiff or inward-collapsing landing is the main plyometric injury risk.
The Three Phases of a Plyometric (Eccentric, Amortization, Concentric)Closely related
Every plyometric has three phases — a loading stretch (eccentric), a brief pause (amortization), and an explosive push (concentric); the shorter the middle phase, the more powerful the result.
Plyometric Volume Guidelines (Foot Contacts)Closely related
Lower-body plyometric volume is counted in foot contacts per session — roughly 80-100 for beginners up to ~120-140+ for advanced athletes, with higher intensity requiring fewer contacts.
Plyometrics (Definition)Closely related
Quick, powerful movements that use a rapid eccentric pre-stretch immediately followed by an explosive concentric action — training the stretch-shortening cycle to produce more power.
Squat JumpClosely related
A maximal-effort vertical jump from a squat — the basic strength/power jump testing and training drill.
Tuck JumpClosely related
A vertical jump in which the knees are pulled up toward the chest at the apex, performed in repeated cycles — a moderate-intensity plyometric.