Jump to Rotation

About This Exercise

A combined plyometric jump with mid-air rotation, landing in a rotated position. Trains simultaneous vertical force production and rotational power — distinct from any pure-jump (no rotation) or pure-rotation drill (no vertical force).

1Setup

Stand with feet hip-width apart, arms relaxed. Knees and hips slightly bent in an athletic stance. Eyes forward.

2Execution

Jump straight up while initiating a 90-degree rotation through the hips and trunk. Land with both feet, now facing 90 degrees from where you started, knees bent to absorb the landing. Stick the landing for 1-2 seconds before resetting. Alternate rotation direction each rep, or per the prescription.

Pro Tips

• Jump first, rotate during flight — do not pre-rotate before leaving the ground
• Stick the landing for 1-2 seconds — soft, controlled, no wobble
• Start with 90 degrees; progress to 180 degrees only when 90 is consistent and clean
• For golfers: trains the simultaneous vertical-plus-rotational force production of the impact zone