Squat Jump
Quick Information
Category
Plyometrics
Difficulty
Beginner
Equipment
Bodyweight
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Calves, Trunk
Movement pattern
Bilateral Vertical Jump
Training goal
Rate of Force Development
Sport
General Athletic Development, Football, Soccer, Rugby, Basketball, Volleyball, Tennis, Sprinting
Overview
Purpose. Measure and train pure concentric jumping force without elastic contribution.
How it fits the system. A beginner-level bilateral vertical jump entry in the Plyometrics section, programmed to develop rate of force development. Related work in the library: Single-Leg Box Jump and Tuck Jump.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Calves, Trunk
Movement pattern
Bilateral Vertical Jump
Equipment
Bodyweight
Difficulty
Beginner
How to Perform
- Stand with the feet shoulder width apart.
- Squat down to about a half squat and hold the position for three seconds.
- Keep the trunk braced and the arms fixed or on the hips.
- From the static position, jump as high as possible without dipping first.
- Land softly through the whole foot with bent knees.
- Reset fully between repetitions.
Coaching Cues
- Hold the bottom position completely still before jumping.
- No countermovement, jump straight from the pause.
- Land quietly and absorb through the hips.
Common Mistakes
- Dipping down before the jump.
- Shortening the pause.
- Doing too many reps so jump height drops.
Progressions & Regressions
Progressions
Add a light load or compare against the countermovement jump.
Regressions
Reduce depth and jump height.
When to Use It
When to use
To train and assess concentric-only jumping power.
When not to use
With knee or ankle pain on landing.
Programming
4 to 5 sets of 3 to 5 maximal jumps with full rest.
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