FOR INSTRUCTIONAL PURPOSES EXERCISE IS PERFORMED AT SUB-MAXIMAL SPEED! As a rapid rise out of the squat position is performed, the arms are extended upward until they reach the chest, where forceful extension away from the body occurs. The ball should be released at a 45˚ angle from the ground at the top of the jump, with the knees and hips fully extended and the ankles fully plantar-flexed. The feet can leave the ground.

Repeated split stance jumps are performed with a transition of foot placement at the top of each jump. Ground contact time should be limited, but may be longer than other plyometric jump exercises. The opposite foot should be transitioned in front of the torso with each jump. The arms should also be used to optimize vertical height.

For this drill, agility rings or cones may be used as markers to dictate the starting positions of the outside leg or the distance of the jump; otherwise the focus of each jump can be maximum distance. Start by dropping into a ¼ squat and driving forcefully off the leg opposite of the direction to be jumped laterally. Land with the hips facing in the same direction (and in the center of the agility ring if utilizing them) on the opposite leg and absorb your body weight in a ¼ - ½ squat. The ‘stick’ is essentially a single leg ¼ -1/2 squat, and then that leg is used to propel the body back to the initial position. If going for maximum distance the stick can be held for a moment; if utilizing it as a plyometric exercise the ground contact time should be as short as possible.