Squat Jumps: Boost Power and Explosiveness

Instructions

1. Starting Position:

   • Stand with your feet shoulder-width apart, toes slightly pointed outward.
   • Keep your chest lifted, shoulders back, and core engaged.
   • Your arms should be relaxed at your sides, ready to swing for momentum.

2. Squat Down:

   • Begin by bending your knees and lowering your hips down and back, as if you were sitting into a chair.
   • Go as deep as you can without compromising your form. Ideally, your thighs should be parallel to the floor, or slightly lower if your mobility allows.
   • Make sure your knees are tracking over your toes, not caving inward.
   • Keep your weight in your heels, but also engage your midfoot for stability.

3. Jump Up:

   • Push through your heels, engaging your glutes, quads, and core.
   • Explode upward with maximum force, jumping as high as possible.
   • Swing your arms up to generate momentum and help propel your body upward.
   • Keep your body tight as you jump, focusing on height and control.

4. Land Softly:

   • Land gently with a slight bend in your knees to absorb the impact (like "landing in water").
   • Make sure to land with your feet flat and knees bent, maintaining your chest lifted and core engaged.
   • Avoid letting your knees cave in or your heels lift off the ground.

5. Repeat:

   • Immediately go back into the squat position after landing, and then explode up for the next jump.

Tips 

1. Warm-Up:

   • Make sure to do a proper warm-up before performing squat jumps to activate the muscles and increase blood flow. Consider dynamic stretches or a few bodyweight squats.

2. Form is Key:

   • Always prioritize proper form over speed or height to prevent injury. A shallow squat jump with correct form is more effective and safer than a deeper, improper jump.

3. Controlled Landing:

   • The landing is just as important as the jump. Avoid "slamming" your feet into the ground. Focus on a soft, controlled landing, which helps reduce the strain on your joints.

4. Engage Your Core:

   • A strong core is essential for stability and protection during the exercise. Keep your abdominal muscles engaged throughout the entire movement.

5. Breathing:

   • Breathe steadily throughout the exercise. Exhale as you explode upward and inhale as you land and lower into the squat.

6. Avoid Knee Valgus:

   • Watch your knees. Ensure that they are tracking in line with your toes during both the descent and ascent to avoid knee injuries.

7. Start Slow and Build Up:

   • If you’re new to squat jumps, start with bodyweight squats first, then progress to low-impact jump squats (jumping onto a soft surface) before adding explosive height.

8. Modify for Impact:

   • If you're not ready for full plyometric impact, you can modify by doing squat pulses (small squats) or step-up squat variations.

9. Frequency and Reps:

   • Perform 3-4 sets of 8-12 squat jumps, depending on your fitness level. Take adequate rest between sets to avoid fatigue-related form breakdown.

10. Track Progress:

    • Over time, aim to increase your jump height or the number of reps to continue challenging your body.