Power · Level 2
Jump lunges
From a lunge, jump and switch legs in the air.
- Suggested dose
- 3 × 6 rep · 75s rest
- Equipment
- No equipment
- Works
- Quadriceps, Glutes, Calves
- Pattern
- Plyometrics, Lunge / single-leg
How to do it
- Lunge position.
- Jump and switch leg positions in the air.
- Land in a controlled lunge and repeat.
Key points
- Tall torso
- Stable landing before the next one
Common mistakes
- Back knee hitting the floor
Why it helps your tennis
Single-leg power and leg coordination.
Related exercises
- Knee hug + lungePull one knee to your chest while balancing, then flow into a forward lunge.
- Lunge with rotationForward lunge and trunk rotation toward the front leg.
- World’s greatest stretchDeep lunge, elbow toward the instep and arm opening to the sky.
- Split-step and bouncesAnkle bounces chained with a split-step and a first step to the side.