split pike jump
The split pike jump is a great exercise that works to improve strength, flexibility and endurance. This jump is very effective for sports where flexibility as well as strength plays and integral part, such as figure skating, cheerleading and especially gymnastics. Split pike jump involves flexibility of the muscles in the lower body including hip flexors, quads, hamstrings and calves. It also engages the core muscles for stabilization during the take-off jump. A warm-up should be done before performing any plyometric exercise in order to prevent injuries. The suggested exercise amount is 4 sets, 8-10 reps.
Difficulty Rating: 
Equipment: None
Process
Starting Position: Stand with feet shoulder width apart and body upright.
Action: Jump up and lift the legs up and out to the side (making a ‘V’ shape). At the height of the jump try to touch your toes. Return to the starting position as you land. The goal is to keep the legs straight (where the flexibility aspect kicks in) and to keep jumps continuously going right after one another.
Target Muscle Groups: Hip flexors, quads, calves, hamstrings and core muscles
