Exercise of the Month

Exercise of the Month: Squat Jump

Coaching tips:

Feet starting roughly hip width apart. Assume a squat position around 90 degree knee bend and hold for 3 seconds prior to jumping. This eliminates the stretch-shortening cycle, allowing you to focus on the concentric (upwards) phase of the jump.

Progressions:

You can add a countermovement to include the eccentric portion of the jump, or you can progress by adding load.

Regressions:

Perform your reps by jumping onto a box. This will reduce impact forces.

Programming tips:

We are chasing adaptations in areas including power and vertical jump height. For these reasons, perform this exercise early in your session, with maximal rest, maximal intent and low volume. e.g. 3 x 3