Straight Pike Jump

straight pike jump

Straight pike jump is a similar variation of the split pike jump. This exercise also works on improving explosive strength, flexibility and endurance. It is especially specific for sports such as diving since many of the diving combinations involve pikes. Just like the split pike jump, this exercise 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 3 sets, 12-15 reps with 1 minute rest between sets.

Difficulty Rating:

Equipment: None

Process
Starting Position: Stand with feet shoulder width apart and body in upright position.

Action: Jump up and lift the legs up together in front of the body. Flexion should only occur at the hips. The goal is to attempt to touch the toes at the peak of the jump. Land back down in the starting position and jump up again immediately after.

Target Muscle Groups: Hip flexors, quads, calves, hamstrings and core muscles.