How Iridium Programs This

Iridium evaluates your recovery score and recent leg training volume before scheduling this plyometric drill, ensuring you have the freshness required for explosive output. The system tracks your repetition performance relative to your current body weight to measure true progressive overload as your weight fluctuates. If your 7-day history indicates high cumulative fatigue in the quads or glutes, Iridium may substitute this with a lower-impact exercise to avoid overtraining.

Form Cues

Explode upward by driving hard through your front heel
Switch legs quickly at the peak of your jump
Land softly on the balls of your feet, then roll back to the heels
Keep your chest upright and core braced throughout the movement
Use your arms to generate momentum and balance

Don't

Don't let your front knee collapse inward upon landing
Don't slam your back knee into the floor
Don't hunch your shoulders or round your upper back
Don't land with stiff, straight legs
Don't sacrifice jump height just to move faster

Common Mistakes

Landing with heavy, jarring impact
Allowing the front knee to cave inward
Leaning the torso too far forward
Shortening the stride excessively
Banging the rear knee on the ground

Muscles Worked

This exercise primarily recruits the quadriceps and glutes to generate the vertical force required to lift your bodyweight against gravity. The hamstrings and calves play a crucial role in decelerating the body and stabilizing the knee and ankle joints upon landing, while the core muscles engage to maintain an upright posture during the dynamic transition.