In this lesson, you will learn how to do plyometric squat jumps. The squat jump is a bodyweight exercise where you jump straight up and fully extend your body in the air. This exercise helps improve your vertical leap. Before you try this exercise, you should understand how plyometrics work. Find more plyometric exercises at Track & Field Main.
Start in a squat position with your knees bent at about 90°, or until your thighs are parallel to the floor. Your feet should be shoulder-width apart, and your heels should stay on the ground. Keep your back straight — don’t round or arch it. Your arms should hang naturally at your sides with your elbows slightly bent. From this position, you should be ready to react quickly.
Jump straight up and fully extend your entire body — knees, ankles, shoulders, and elbows should all be extended. Try to reach as high as possible with your fingertips. Exhale as you jump and keep your abs slightly contracted. The distance between your fingertips and your toes should be as long as possible.
Land softly on the same spot where you jumped from, absorbing the impact with the balls of your feet. Don’t arch or relax your back, and avoid whipping your upper body forward.
Return to the initial squat position with your knees bent at 90° and hold this position for 2–3 seconds before performing another jump. Your hands should stop in front of your hips (see step 1).
There are different variations of the squat jump:
Some people hold the end position for one second, then stand up and rest for five seconds. Others bounce off immediately without holding the landing position. The version described above is the most basic and effective variation for most people.
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