Paused Squat Jump

Purpose. Removes the stretch-shortening cycle from the jump. By pausing in the bottom position, the elastic energy stored during a normal dip dissipates, so the jump depends almost entirely on concentric force production and rate of force development.

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How it fits the system. Used as a diagnostic and as a training tool. Comparing a countermovement jump with a paused (squat) jump gives an estimate of how much an athlete gains from elastic and reflexive contributions, which helps decide whether to prioritise reactive work or concentric strength.

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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

Concentric-Only Vertical Jump

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Equipment

Bodyweight

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Difficulty

Beginner

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Technical detail

The pause needs to be long enough to matter. A brief hesitation still leaves usable elastic energy in the tendons, so coaches typically hold the bottom position for around two to three seconds before jumping.

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The difference between a countermovement jump and a paused squat jump is often described as an eccentric utilisation ratio. A small difference suggests the athlete is not taking advantage of the stretch-shortening cycle; a large difference suggests concentric strength may be the limiting factor.

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Because there is no dip, the start position determines the outcome. Athletes should hold a consistent depth between repetitions, otherwise results are not comparable across sets or sessions.

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1. Lower into a squat to a consistent depth, usually around a half squat, with the trunk upright.
2. Hold that position still for two to three seconds, staying braced and keeping the weight over the mid-foot.
3. Without dipping any lower, jump vertically as fast as possible, extending hips, knees and ankles.
4. Land on the mid-foot and absorb the landing with the hips and knees.
5. Stand up fully, then reset into the held position for the next repetition.

• “Freeze, then explode”
• “No extra dip”
• “Same depth every rep”
• “Push the floor away”
• “Land and reset”

• Adding a small dip just before jumping, which reintroduces the countermovement and defeats the purpose.
• Using inconsistent depth between repetitions so the measurement becomes meaningless.
• Letting the trunk fall forward during the hold, which shifts load away from the legs.
• Rushing the hold, which leaves elastic energy available and makes the jump a slow countermovement jump.