Exercise Library
PLYOMETRICS / REACTIVEintermediate
Banded Squat Jump
Uses a band to create concentric end-range acceleration, strengthening the second half of takeoff. Useful in the conversion phase for a speed-end stimulus without adding landing impact.
Glutes, quads, calves, core3-5 sets × 4-6 reps
Coaching cues
- 1.Band tension moderate — don't distort takeoff posture
- 2.Shallow dip, accelerate upward until the feet leave
- 3.Control knee tracking on landing
- 4.Full rest between sets — every rep fast
Detailed training method
[Steps]1. Anchor a band to the floor→2. Band over the shoulders→3. Squat to pre-stretch the band→4. Explode upward→5. The band accelerates the concentric→6. Control the landing→7. Continue
[Common Errors]✗ Band too heavy→use tension you can fully jump with ✗ Hard landings→control the cushion ✗ Contact too long→shorten it
[Progressions]Light→medium→heavy band→+ load→single-leg
[Jump-Specific]The band provides variable resistance (light at the bottom, heavy at the top); closer to the actual jump force curve (peak resistance at the end of the concentric)
Related calculators
Related exercises
Box Jump
The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training
Depth Drop
The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds
Single-Leg Landing Control
The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds