Rocket Jumps
Intermediate
Lower Body
Vertical
Description
Squat jump reaching arms overhead like a rocket launching. Emphasizes triple extension and full-body coordination with maximum vertical intent.
Muscles Worked
Quadriceps (primary)
Glutes (primary)
Calves
Shoulders
Equipment
None
Coaching Cues
- Start in squat with hands together at chest. Explode upward reaching arms overhead. Fully extend hips, knees, and ankles. Reach as high as possible. Land softly, immediately reload.
Contraindications
Safe for most intermediate athletes.