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PLYOMETRICS / REACTIVEbeginner

Jump Squat

The most direct vertical-power entry — explode from a shallow squat, then reorganize your posture after landing. Great for building takeoff rhythm in the preparation phase, and as a speed-end exercise when equipment is limited.

Glutes, quads, calves, core3-5 sets × 4-6 reps
Jump Squat 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Pre-squat to 1/4-1/3 depth — don't go too deep
  • 2.Extend hips, knees and ankles together; feet leave fast
  • 3.Land light and stable with knees over toes
  • 4.Stop when quality drops — don't chase fatigue

Detailed training method

[Steps]1. Feet shoulder-width→2. Quick dip to 1/4-1/3 squat→3. Swing the arms back→4. Extend hips, knees and ankles simultaneously to jump→5. Land lightly on the forefoot→6. Stabilize before the next rep [Common Errors]✗ Squatting too deep→slower conversion ✗ Landing knee valgus→track over toes ✗ Fatigued consecutive reps→stop when quality drops [Progressions]Bodyweight→paused jump→continuous rebound→light med ball→barbell jump squat [Jump-Specific]The most basic vertical speed-end exercise; suits the preparation phase and low-equipment settings; the point is fast takeoff, light landing, low fatigue

Related calculators

CMJ Power Calculator (Sayers, Harman & Lewis)Vertical Jump Height CalculatorPlyometric Volume Calculator (Foot Contacts)

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