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Badminton Clock Jumps

AdvancedStrengthTier T4

Aim: to jump out in a chosen direction and back to the centre. Good for: Lower-body power; Agility conditioning; Jump control.

Targets: Knee
Leg powerAgilityIntermediate to advanced fitness

When to use

This is for fit people who want lower-body power and agility. Use it in the main set after a good warm-up. The goal is to jump out in a chosen direction and back to the centre.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • The clock jump is the centre set, the squat load, the jump out toward 3 o'clock, and the jump back to centre.
  1. A woman standing at the centre of an imaginary clock face on a court floor, feet together, body upright and facing forward, arms relaxed.

    Step 1 of 5

    Stand in the centre of an imaginary clock face with your feet together. Face forward with your arms relaxed.

  2. A woman dropped into a squat at the centre of the clock, knees bent, hips back, arms swinging slightly back, loading for the jump.

    Step 2 of 5

    Squat down and swing your arms back a little. Load your legs for the jump.

  3. A woman airborne in a two-footed jump travelling out from the centre toward her right - the 3 o'clock direction - knees tucked slightly, arms forward for balance.

    Step 3 of 5

    Jump out with both feet toward your right, toward 3 o'clock. Keep your knees slightly tucked and your arms forward.

  4. A woman airborne again in the return jump, travelling back toward the centre of the clock face, knees slightly tucked, arms forward, facing forward.

    Step 4 of 5

    Jump straight back to the centre of the clock. Land softly with your arms forward.

  5. A woman standing at the centre of an imaginary clock face on a court floor, feet together, body upright and facing forward, arms relaxed.

    Step 5 of 5

    Stand in the centre again with your feet together. Reset before the next direction.

Form Cues

  • Land softly on both feet
  • Keep your knees over your toes
  • Jump straight out and back
  • Reset your balance each time

Common Mistakes to Avoid

  • Landing with straight knees
  • Letting knees fall inward
  • Jumping too far
  • Jumping when tired

Safety Information

High-impact jumping. Use a clear, non-slip floor. Start with small jumps and add distance slowly. Ask a clinician first if you have knee, ankle or hip problems.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.