Level: Beginner
Specificity: Power
Goal: Improving vertical jump
This is a simple and effective exercise to increase your vertical jump. This exercise is a great movement to start your strength training workouts. Be sure to include at least a 10-minute warm-up prior to performing this exercise. Surfaces like rubber gym mats, grass or sand are safest for squat jumps. Avoid performing this movement on harder surfaces like concrete. If you are new to the squat, I recommend practicing bodyweight squats (without jumping) to learn proper technique before attempting jumping squats.
Go here to see proper squatting technique.
Start position – stand with your feet hip to shoulder width apart, toes angled slightly out. Maintain a flat back as you draw your shoulder blades together and down. Engage your core by gently flexing your abdominal muscles to support your spinal column.
At the bottom of the downward phase quickly reverse directions by exploding upwards and simultaneously extending through your ankles, knees and hips. This movement is referred to triple extension and is key to maximizing the height of your jump.
As you return to the ground think about landing softly and quietly. Land on both feet simultaneously and be sure to keep your knees soft. Allow your hips to drop and push backwards to absorb the force of jumping. Think about landing in the middle of the foot and quickly allowing your weight to shift back towards your heels. Maintain a forward gaze with your torso inclined slightly forward.
Perform 6-12 consecutive squat jumps without stopping between jumps.
See you on the beach!
Eric Hand, MA , CSCS
Exercise Physiologist and Strength & Conditioning Specialist
Fast Twitch Fitness
“We’re all athletes. Some of us are just farther along in our training.”
Pictures from American Council on Exercise.
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