How Iridium Programs This

Iridium restricts this high-demand plyometric movement to sessions where your sleep data and per-muscle recovery scores indicate peak readiness. The algorithm counts this ballistic work heavily toward your Maximum Recoverable Volume (MRV) for the week, often adjusting subsequent leg volume to account for the significant central and mechanical fatigue generated.

Form Cues

Keep your chest up and core braced tight
Drive explosively through the front heel
Absorb the landing softly by bending the knee
Maintain a stable front knee position upon landing
reset your balance completely between reps

Don't

Don't land with a stiff or locked leg
Don't let your front knee cave inward
Don't allow your lower back to round
Don't look down at your feet
Don't rush the transition between jumps

Common Mistakes

Landing too heavily or loudly
Leaning too far forward at the waist
Using a weight that limits jump height
Placing the rear foot too far back
Lack of core tension causing instability

Muscles Worked

This exercise is a powerhouse for the quadriceps and glutes, requiring them to generate massive force to lift both your bodyweight and the barbell. The hamstrings and calves serve as critical dynamic stabilizers during the launch and landing phases, while the core works overtime to maintain an upright posture against the unilateral instability.