Medicine Ball Split Jump

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Medicine Ball Split Jump


Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Leg Ext (Vertical)
Intensity: Low Medium



Stand with one foot forward and other foot back with knees initially bent only slightly. Hold medicine ball with both hands near chest. Dip body down by bending legs more.


Jump up while extending ball upward. Quickly reposition legs, and land with feet in opposite positions. Immediately pull ball back to chest while dipping body down by bending legs just short of rear knee making contact with floor. Keep torso upright and hip of rear leg straight. Repeat sequence with opposite leg movement. Continue jumps by while alternating leg positions.


Flexible hip flexors are required, so hip of rear leg can extend back without pulling upper body forward.

Force (Articulation)



Exercise Directory | Plyometrics: Function & Intensity / Type

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