Split Jumps With Medicine Ball Twist | Anatomical analysis

Split Jump is a plyometric exercise that strengthens the gluteus maximus, quadriceps femoris, gastrocnemius and external obliques.

Get into a lunge position and jump upward.
Quickly re-position legs and simultaneously rotate the medicine ball across the body. Land with feet in opposite positions.
On landing, absorb the forces progressively through the feet, ankles, knees, hips, and back.

The gastrocnemius is primarily involved in jumping, running and lower-body plyometric exercises.

The main stabilizers are the core muscles and the gluteus medius.
The gluteus maximus extends the hip and simultaneously rotates the pelvis externally. This movement is called pelvic-on-femoral rotation.

Slow spinal rotation vs. Explosive spinal rotation:

The result of slow rotation is low angular momentum and low activity of the abdominal oblique.
In contrast, explosive rotation creates high angular momentum and high activity of the abdominal oblique.

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The Muscle and Motion team

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