Explosive power · Jumps · Intermediate · ~4 min

Squat jump

Concentric leg power from a paused squat, helpful for explosive starts and jumping.

Photo shows: a freehand jump squat

▶ How To Do A Squat Jump | The Right Way | Well+Good — Well+Good (YouTube)

More videos: Squat Jumps...You're Doing It Wrong (Coach PJ Nestler) · How to Do the Split Squat Jump (Absolute MMA)

Starting position

Quarter-to-half squat, hands ready to swing.

How to do it

1. Pause 1–2 seconds in the squat.
2. Jump straight up as high as you can.
3. Land softly back into the squat and reset fully.

Technique cues

• Jump tall
• Land quietly

Common mistakes

• Stiff landings
• Knees caving on landing

Easier

Drop and stick landing, or Bodyweight squat with a fast rise to the toes.

Harder

Countermovement jump to stick.

Safety

• High-impact: only with adequate leg strength, pain-free joints, a non-slip forgiving surface and good landing mechanics. Stop at the first sign of sloppy landings.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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