Plyometric Squat Jumps

Plyometric Squat Jumps

In this lesson you will learn how to do plyometric squat jumps. The squat jump is a body weight exercise, where you jump straight up and fully extend your body in the air. This exercise will help you increase your vertical leap. Before you try this exercise, you should know how plyometrics work. Find more plyometric exercises at track & field main.

Description: Plyometric Squat Jumps

  • Start in a squat position with your knees bent 90° or the thighs parallel to the floor. Your feet are shoulder width apart and the heels are on the floor. Keep your back straight - Don't round, don't hollow. The arms hang down on the sides and the elbows are slightly flexed. From this position you should be able to react without much delay.
  • Jump straight up and extend your entire body. The knees, the ankles, the shoulders and the elbows have to be fully extended. Try to reach with your fingertips as high as possible. Exhale as you jump off and keep your abs slightly contracted. The distance from the fingertips to the toes is as large as possible.
  • Land on the same spot from where you jumped off, and compensate the impact with the balls of your feet. Don't hollow or relax your back. Don't whip your upper body forward.
  • Go back to the initial squat where your knees are bent 90°, and hold this position for 2 or 3 seconds, before you do another jump. The hands stop in front of the hips. (see step 1)
    There are different variations of the squat jump: Some people hold the end position for 1 second, stand up and rest 5 seconds in addition. Others bounce off without holding the landing position at all. What I just explained, is considered the most basic squat jump variation. For most people this it the most effective form.

Trainer advice: Plyometric Squat Jumps

  • Do 3 sets of 6 to 15 repetitions.
  • Keep your back straight. Don't round - Don't hollow.
  • Warm up sufficient and stretch between sets and exercises.
  • Don't do too many repetitions. Don't do too many sets. Rest sufficient between sets.
  • Stop immediately if you feel discomfort in your knees or your ankles.
  • You can also to this exercise with a training partner. Remain in the initial squat position until your training partner claps his hands. He should clap between 0 and 5 seconds after you land from your last jump. After 6 to 15 claps, you take turns. That's a good exercise for your reaction. (goal keeper exercsie)

Videos: Plyometric Squat Jumps

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