Squat Jumps: Boost Power and Explosiveness

Instructions

  1. Starting Position:

    • Stand with your feet shoulder-width apart.
    • Keep your chest up, shoulders back, and arms relaxed by your sides.
    • Engage your core to maintain balance.
  2. Lower Into a Squat:

    • Push your hips back and bend your knees, lowering your body into a squat position.
    • Ensure your thighs are parallel to the floor or lower, depending on your flexibility.
    • Keep your knees aligned with your toes to avoid strain.
  3. Jump Upward:

    • Drive through your heels and explode upward, straightening your legs.
    • Swing your arms upward to generate momentum.
    • Focus on jumping as high as you can while keeping good form.
  4. Land Softly:

    • Land gently on the balls of your feet and immediately roll onto your heels.
    • Bend your knees slightly to absorb the impact and transition smoothly into the next rep.
    • Avoid locking your knees or landing with stiff legs.
  5. Repeat:

    • Return to the squat position and repeat the movement for the desired number of reps.

Tips 

  • Warm-Up: Start with dynamic stretches and light cardio to prepare your muscles and joints.
  • Alignment: Keep your spine neutral and avoid rounding your back during the squat or jump.
  • Control: Focus on controlled movements during both the ascent and descent.
  • Depth: Go as low as your flexibility allows while maintaining proper alignment.
  • Breathing: Inhale as you squat down and exhale as you jump up.
squat jumps, power training, fitness, plyometric exercise, explosive strength