Jump Squat
| rating: | Ø 4.13 through 23 votes |
|---|---|
| rate it! | |
| required: | Nothing |
| optional: | Dumbbells (2), Kettlebells (2), Backpack, Weight Cuffs |
| level: | Normal |
| type: | Strength, Plyometrics, Cardio |
| Variations available (31) |
General And Specifics
- this plyometric exercise can be used for an endurance workout
- it unions strength and speed is a great exercise, not only for basketball players
Starting Position
- the legs are shoulder width opened
- the body is upright, but tilted forwards a little
- hold the arms bent and next to the body
Correct Execution
- bend the legs as in a squat and tilt the upper body forwards
- the thighs are parallel to the ground
- look ahead and keep the chest up
- as possible, the knees do not protrude the tiptoes to prevent injuries
- push out the bottom
- gain momentum with your arms and lift off the ground explosively
- jump as high as you can
- land on the leading part of your feet and roll down to the heels
- go into the squat position again and jump again
- for an effective leg workout: repeat this exercise as often as you can
tips for the workout
- if you have dumbbells, kettlebells or weight cuffs, you can use them as an additional weight
- furthermore you can use a filled backpack, encompass it with both hands, arms are almost completely stretched out and hold in front of your body