Very little compared to squat jumping to develop lower body strength. Whether you want to destroy your quads, increase your heart rate, or increase your vertical jumps, this step is the gold standard. Use these four movements to improve and reach new heights.
Level 1: Squat Jump to Stabilization
What goes up has to land too, and this level 1 movement trains your neuromuscular system to efficiently absorb the impact if your body falls back to earth at a speed of 9.8m / s2. The jump height doesn’t matter here – it’s all about the landing.
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Stand with your feet about shoulder width apart, toes forward, arms by your sides. Bend your knees and hips to quickly drop into a flat squat, and then explosively extend your hips, knees, and ankles to jump straight into the air. Land gently and absorb the impact by immediately lowering yourself into a flat crouch. Hold for three to five seconds and check your form – knees aligned with your second / third toes, chest raised, hips back, chin at floor level. Then stand up, let rest 30 seconds and repeat.
- If you lose your balance on landing, make your jump a little deeper for better control.
- If your knees give way on takeoff or landing, you may have weak hip and / or knee stabilizers. Empower them with moves like bridges, seashells, and monster walks with resistance loop to avoid injury down the line.
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Level 2: Box Jump
Once you’ve mastered your landing, it’s time to work on the altitude. Using a box actually reduces the impact on your joints as the distance you fall back to earth is shorter and there is less time to accelerate.
Stand in a box with your feet shoulder-width apart and your arms by your sides. Bend your knees and hips to lower yourself into a flat squat with your arms swinging behind you. Then explosively extend your hips, knees, and ankles and swing your arms forward as you jump on the box. Land as quietly and silently as possible, and hold the landing for three to five seconds. Step back one foot at a time and repeat the process.
- Avoid the temptation to use a mega high box. The point here is not how high you can lift your legs in front of you, but rather using a moderate box to get vertical height so you can get used to “falling” a shorter distance. Yes, there should still be an impact, but far less, meaning your joints can handle more reps.
- Your jump should be vertical for height and not forward for distance. Stand about 6 inches away from the box, or as close as you can without catching your toes on the edge, to make sure you are on the move.
Level 3: Repeat squat jump
Linking your reps trains reactivity – e.g. B. How quickly you can divert energy from one rep to the next – and the force of your landing acts as a propellant to get you back in the air.
Stand with your feet about shoulder width apart, toes forward, arms by your sides. Bend your knees and hips to quickly drop into a flat squat, and then explosively extend your hips, knees, and ankles to jump in the air. Land gently, absorb your impact by crouching down, then immediately explode into the next rep.
- Don’t sacrifice altitude for speed. To be explosive, you need to fully stretch your hips, knees, and ankles. So make sure that every rep is perfect.
- Bending or stretching (rounding / arching) your spine is an undesirable movement that wastes energy and can cause back problems. Therefore, consciously maintain a good posture and support your core continuously to stabilize your spine.
Level 4: Squat Tuck Jump
This is the big kahuna of squat jumps and is great for boosting reactive power. Thread a set of 10 to 20 together to set your legs and lungs on fire.
Perform a squat jump as you did on level 3. Quickly raise your knees in the air to hip height in front of you, then quickly extend them in time to land gently. Rebound straight into the next rep.
Every time you return to Earth, you land on impact at up to 11 times your body weight.
- When you round your back to “hug” your knees, your center of gravity will tilt forward and you can land on your toes. Keep your chest raised and your focus forward all the time. Better yet, give yourself a goal by keeping your arms straight in front of you and trying to touch them with your knees.
- Since plugging in must be quick, you may have a tendency to hit your feet back on the ground. To protect your joints, make sure your landings are always calm and jump onto softer surfaces like rubber floors or grassy areas rather than concrete.