Frozen or Stiff Leg Jumps focuses on developing plymoetric stiffness through the lower limb to develop force. It is a great way to strengthen the ankle under load.

The Frozen Split Jumps require the knees to be as stiff as possible, so the exercise focuses on plyometric motion from ankle/leg stiffness.

The power developing Squat Jump is a simple loading exercise for those wanting to develop improvements in vertical jumping actions. The Jump Squat is also a controlled plyometric exercise to put stress through the lower limb when considering force absorption and force generation.

The Bouncing Split Jumps increases the potential to develop power through the legs with this explosive exercise. Driving for Height, the addition loading allows for gradual increases in strength and power.

Dynamic and plyometric! The loaded alternating split jumps are effective with a range of different athletes. For strength and power, the load can be increased or the height of the jump increased. For endurance, the frequency and consistency of the movement can be challenged on a time duration. This exercise requires the lower limb to generate and absorb force, thus being effective in improving sports performance and reducing injury risks.

The overhead component to the alternating splits creates much more difficulty in the exercise. Overhead stability places strain on the shoulders to ensure the barbell remains still, whilst the trunk musculature work hard to ensure the body is centered through the duration of the exercise.

Dynamic, Deep and plyometric! The deep loaded alternating splits are a challenge to all athletes. Starting in a lunge position, the athlete is not allowed to raise the pelvic level, instead shuffle the feet dynamically underneath the body.

The Quadrant Split Jump is a wider version of the alternating split jump, requiring the athlete to split in a wider stance, thus place more strain on the adductors and hip flexors. It is a great exercise for athletes who change direction often in their sports such as footballers, rugby players, AFL, Netball, basketball.

A PJLawler special, the Multi-Split Enduro Contacts can be functional to warm up with or load. Challenging multiple vectors, this exercise generates and absorbs force from all angles. Thus making it an excellent exercise for many different sporting codes.

Multi-split contact exercise demonstration. Feet directions North/South (forwards/backwards) and East/West(sideways) with a check jump in the middle.

Multi-split contact exercise demonstration. Feet directions North-East/South-West and North-West/South-East with a check jump in the middle.