Arch supports may be helpful if you have weak arches. Lightweight shoes with a good grip and cushioning are best for split jumps, but any shoes that feel right on your feet will work.
If you tend to bear your body weight on one side or the other, check and see that you are balancing your weight evenly. The exact distance apart your feet are held at the start of this exercise will vary based on your own body’s size.
Your right knee will bend as well, as your right calf remains perpendicular to the floor. You will feel this stretch most acutely in your right thigh, or quadriceps (quads).
It can be difficult to determine the accuracy of your angle by yourself. If you can, check in a mirror or ask a coach for help. You shouldn’t feel any pinching, or sharp, shooting pains in your knee. If you notice any sharp pains, you may be pushing the angle of your knee too tightly.
You may have to practice this action for a while, as jumping from a lunging position uses muscles in an unfamiliar way at first. Your legs should relax their angles, and hang vertically from your torso mid-jump.
Your feet shouldn’t feel forced to touch one another. Enjoy the sensation of feeling your body suspended midair. You want your attention to be in the present, neither in the past (in your pre-jumping position) or the future (deciding the way you’ll land).
You may find that you need your arms for balance as you land. Do not allow your left knee to hit the ground hard, as this may result in bruising or injury.
When you’ve done the reps with your left knee bent, repeat with your right knee bent. Doing these exercises at a rapid rate will a great workout for your quads.
Do this 8-12 times to start with. If you want to add some challenge, hold dumbbells in each hand while you do this.
Try to find a softer surface to sprint on, such as grass or a trail. This will prevent any possible injury due to stress from running on harder surfaces. When sprinting, lift your knees high to maximize your workout. Pump your arms to give yourself momentum.
You can also hold your plank for a set amount of time before lowering gently to the ground. You should control your descent so that all of your body touches the ground at the same time. Sit-ups employ only a few muscles, and may result in back injury. Plank positions use a wide variety of core muscles and are more effective at overall strengthening.
You should land on your right foot, followed by your left. When you’ve landed, immediately jump back off, onto the ground, again landing first on your right foot. Your platform, or box, can be any height but most people prefer a platform that’s 12-24 inches from the ground. It might feel natural to swing your arms slightly when attempting this jump.
