Jump Squats

If you are trying squats for the first time (or the first time in a long time), start with the dumbbell squat which is an excellent primer for this squat.

Jump squats are a plyometric exercise that works the glutes, hamstrings, quadriceps and calves and is designed to enhance speed and power for the athlete who participates in stop-and-go sports like soccer, field hockey, basketball, volleyball.

This is an advanced exercise and should not be performed in a routine strength training regimen. A pre-requisite for this exercise is the ability to perform squats rapidly with perfect form.

  1. It is best to perform this exercise on a flat even surface to begin with, and can be progressed to the playing surface if you desire once you perfect it.
  2. Stand tall with chest up and feet hip width apart.
  3. Using arms for momentum, swing arms up into the air as you jump up into the air extending body upwards.
  4. Land on two feet, squatting back rapidly with buttocks extended as far back as possible and chest up and, once again, rapidly launch yourself up into the air.

Variation: This exercise can be performed without the use of the arms for momentum, as the arms can be crossed at the chest, but this variation will be much more difficult and puts more emphasis on the quad muscles. Using the arms is most appropriate for sports such as basketball and volleyball.

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