Band-Resisted Squat Jump

Purpose. Applies accommodating resistance to a jump. Band tension rises as the athlete extends, so resistance is lowest at the bottom where leverage is poorest and highest near full extension, which emphasises finishing the triple extension forcefully.

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How it fits the system. A loaded jump variation that sits alongside dumbbell and barbell jump squats. The band also pulls the athlete back toward the ground, which increases the eccentric demand on landing.

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Primary muscles

Quadriceps, Gluteus Maximus

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Secondary muscles

Hamstrings, Gastrocnemius, Soleus, Core

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Movement pattern

Loaded Vertical Jump

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Equipment

Resistance Band

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Difficulty

Intermediate

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Technical detail

Accommodating resistance changes the load profile rather than simply adding weight. Because band tension increases through the range, the athlete meets the most resistance where they are usually strongest, which encourages a complete and aggressive finish.

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The band also accelerates the descent. That raises landing forces relative to an unloaded jump, so the athlete must be deliberate about absorbing the landing rather than letting the band pull them into a collapsed position.

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Band selection should keep the jump fast. If the band is heavy enough that the athlete barely leaves the ground, the drill has become a slow squat against resistance and no longer trains jumping.

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1. Anchor a band securely to the floor or step on it, and position it across the shoulders or hold it at the shoulders.
2. Stand with feet hip to shoulder width, band tension already present in the standing position.
3. Brace the trunk and dip to a quarter or half squat.
4. Drive up against the band and jump vertically, extending hips, knees and ankles fully.
5. Control the descent against the band tension and land with the hips and knees absorbing force.

• “Finish tall against the band”
• “Dip fast, drive faster”
• “Do not let the band fold you”
• “Absorb the landing”
• “Keep the jump fast”

• Using a band so strong that the jump becomes a slow grind.
• Allowing the band to pull the trunk forward or the hips to collapse on landing.
• Anchoring the band insecurely, which is a safety risk.
• Neglecting the landing because attention is on the upward drive.