Exercise Library
Squat Vertical Jump






The squat vertical jump is a vertical jump with a full depth squat countermovement.
 
 
Execution
 
Perform a vertical jump by squatting to full depth as the countermovement. Absorb the landing in a strong stance by bending the knees and hips.
 
 
Purpose
 
The squat vertical jump is a basic exercise to develop explosive leg and hip extension through the entire squat range of motion. It can be used as an easy and accessible introduction to jump training, when a box isn’t available, or when an athlete is nervous about jumping onto a box, or as an unweighted version of the back squat jump.
 
 
Programming
 
Squat vertical jumps should generally be done for 3-5 reps per set, with 3-10 sets. In weightlifting, they are usually done at the end of a training session. This prevents their fatiguing the lifter for the performance of more sport-specific speed-dependent lifts, and also helps improve explosiveness by forcing the body to recruit more and higher-threshold motor units when partially fatigued.
 
 
Variations
 
Squat vertical jumps can be done without a countermovement.




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