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PLYOMETRICS / REACTIVEbeginner

Squat Jump (SJ)

The pure-concentric jump test and training movement — hold a 90° squat for 2 seconds, then explode upward with no countermovement. Because there is no stretch-shortening cycle, the squat jump isolates concentric rate of force development (RFD), and comparing it with your CMJ reveals how much of your jump relies on the rebound.

Quads, glutes, calves, coreTest: 3 attempts, best counts Training: 3-4 sets × 4-6 reps
Squat Jump (SJ) 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Sink to a 90° knee angle and hold 2s — no bounce
  • 2.Hands on hips for the standard test; arms may swing in the training version
  • 3.Explode through full ankle-knee-hip extension
  • 4.Land softly, reset, and pause before the next rep

Detailed training method

[Steps]1. Sink to a 90° knee angle and hold 2s→2. Hands on hips for the standard test (arms may swing in training)→3. Explode upward with no countermovement→4. Full ankle-knee-hip extension→5. Land softly and reset [Common Errors]✗ Bouncing out of the bottom→defeats the purpose, hold the 2s pause ✗ Swinging the arms in the test version→hands stay on hips ✗ Too shallow→not a squat jump, hold 90° [Progressions]Shallow jump squat→90° squat jump→loaded squat jump (light)→single-leg squat jump [Jump-Specific]The pure-concentric partner to the CMJ; a large CMJ-minus-SJ gap means your jump leans heavily on the stretch-shortening cycle, so SJ work builds the concentric engine

Skip if deep squatting provokes knee pain; regress to a shallow jump squat if you can't hold the 90° position

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

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