RuckOn Fitness home

Power Jump

From a deep squat with palms on the ground, jump forcefully with an overhead arm swing and land softly.

Conditioning Drill 1, exercise 1 of 5

Demonstration

Official photo sequences from the Army's drill manual, read left to right, top to bottom.

Power Jump: official ATP 7-22.02 photo sequence (figure 5-1, CD1.1 Power Jump) showing the positions of the exercise in order.
Figure 5-1. CD1.1 Power Jump · ATP 7-22.02, p. 5-2 (opens the official PDF)

Photos: U.S. Army Center for Initial Military Training, ATP 7-22.02. Approved for public release.

How to perform it

Conditioning Drill 1, exercise 1 of 5

Moderate cadence (80 counts per minute)

Starting position

Straddle Stance with hands on hips.

Straddle Stance: Stand with the feet pointing ahead and shoulder-width apart. ATP 7-22.02, para. 2-5, p. 2-3 (opens the official PDF)

Counts

  1. 1Count 1. Squat with heels flat, rounding the spine forward to place the palms on the ground. Keep the gaze forward.
  2. 2Count 2. Jump forcefully, swinging the arms up and overhead with palms facing in.
  3. 3Count 3. Land softly with feet pointed forward and shoulder-width apart, returning to the count 1 position.
  4. 4Count 4. Return to the starting position.

ATP 7-22.02, para. 5-3, p. 5-1 – 5-2, Figure 5-1 (opens the official PDF)

What it develops

Reinforces correct jumping and landing, requires balance and coordination, and develops explosive strength to move off the ground.

Focus: Legs, Jumping and landing, Balance

Form

Drawn from the cited instructions.

Cues

  • Keep the heels flat in the squat and the gaze forward.
  • Land softly, feet forward and shoulder-width apart.