How to Do The Squat Jump Exercise

Plyometrics are exercises that involve repetitive muscle contraction and rapid stretching to boost muscle power. The squat jump is one of the most common plyometric exercises chosen by athletes; especially those who are into sports that require explosive muscle strength such as track and field hurdles and basketball. This type of exercise will double the muscle power of the lower extremities and whole body strength. It is also beneficial in strengthening ligaments and tendons, improving the sense of coordination and balance and intensifying muscle control for speed and high jumps. All in all, a squat jump is an excellent way to improve an athlete's overall performance, making his or her system ready for any burst of muscle action.

Instructions

Difficulty: Moderate

How to Do the Squat Jump Exercise

1. Start by standing, with hands cupped and both arms folded one on top of the other, in front of the chest area.
2. Widen the distance between your legs so that your feet are shoulder width apart for a stable base of support. Make sure that your toes are pointed forward.
3. Carefully lower yourself to a full squat. Contract your leg muscles to support your weight as you lower your body down.
4. Keep your back straight and lift your chest up and out to help support your balance
5. Push against the floor for an exploding jump. Contract the muscles of your lower extremities as you push off to jump as high as you can.
6. Straighten your legs as you jump; you can maintain your arms as they are or you can open and extend them upwards, as if you’re reaching for the ceiling.
7. Position yourself in a squat (starting position) once you land back on the floor. Fold your arms back to a starting position if you chose to extend it when you jump.
8. Perform these squat and jump sequences, as many times as you can, twice a week.

Tips & Warnings

• End your squat jumps with rhythmic breathing. Stand up, with your arms on your hips and take a deep breath. Do this at least 5 to 10 times to help you relax.
• If there is knee pain upon execution, discontinue the exercise and contact your doctor right away.