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Jump Squats

To improve the agility and power, and to increase an athletes vertical jump.
The following equipment is needed to perform this drill.

Yoga Mat
This drill will improves your Strength. The muscle groups affected are Calves , Hamstring - Back of Thigh , Buttocks - Gluteals...

Squat jumps and plyometric jumps are basic drills that improve agility and power and help increase an athlete's vertical jump. Some of the most effective exercises can be done without equipment and simply use your own body weight. While regular squats are great, squat jumps offer a new take on the traditional, one that you're definitely going to feel in your quads.   

Do not perform this movement if you have any knee or back injuries due to the impact involved. Also, make certain that your landings are controlled and that you land with your two feet straight. The wrong landing can result in a sprained ligament.

You can also perform this movement with a barbell resting on your shoulders or while holding dumbbells by your sides.

Steps To Follow:

  1. Cross your arms over your chest.
  2. With your head up and your back straight, position your feet at shoulder width.
  3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
  4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
  5. When you touch the floor again, immediately squat down and jump again.
  6. Repeat for the recommended amount of repetitions.

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