Squat Jump
- Prescription
- 3 × 5 · 60 s restabout 4 min
- Players
- Solo
- Equipment
- None
A static start, thighs halfway down: hold for two seconds, then jump as high as you can without dipping first. The pause removes the elastic rebound: only the pure push is left. It’s the only jump in the catalog like this, and that’s what makes it so revealing.
Key points
- The two-second pause is the key to the exercise. Without it, it’s just a regular jump.
- No downward countermovement at all as you take off, not even a small one.
- You can keep your hands on your hips or use your arms to assist take-off.
- One minute between sets.
Common mistakes
- That little unintentional bounce right before you jump, which ruins the whole point: film yourself once to check.
- Chasing height by tucking your legs in the air rather than pushing harder.
Demonstrations
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Related drills
LEVELS : Beginner
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