Astride Jumps (Male)

Setup

1. 01Straddle a low, stable bench or box with one foot on each side.
2. 02Stand tall with feet slightly wider than the bench.
3. 03Keep arms relaxed at the sides, ready to swing.
4. 04Confirm the bench cannot tip or slide before the first jump.

Execution

1. 01Dip into a quarter squat and swing the arms back.
2. 02Jump up and bring both feet together onto the top of the bench.
3. 03Land softly on the bench with bent knees, then jump the feet back out to the straddle position.
4. 04Re-set the rhythm and repeat for the target reps or time.

Checkpoints

• -Both feet land fully on the bench, not on the edges.
• -Knees track over the toes on every landing.
• -Landings are quiet with absorbed impact.
• -Torso stays upright rather than folding forward.

Common mistakes

• -Using a bench that is too high to clear cleanly when fatigued.
• -Landing stiff-legged and jarring the knees.
• -Letting the feet drift forward so the heels hang off the bench.
• -Rushing the rhythm and clipping the bench edge.