Squat Jump



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-Coaching Points for Squat Jump

-Stance: slightly wider than shoulder width

-Focus weight on the heels

-Toes point slightly outward

-Big chest/tight back

-Knees track in-line with the toes

-Push your butt back in the down phase

-The athlete should pull themselves into the bottom as forcefully as possible

-Pause for about three seconds at the bottom

-Explode out of the bottom

-Focus on jumping as high as possible

-Cushion the landing by bending the knees when returning to the ground after the jump

Coaching Point to Transfer Explosiveness to Sport -

By focusing on pushing through the big toe, you will see a huge improvement in their jumping ability if you add this one component to your jumping/plyometric programs. Also, in any weight lifting movement that applies extension of all three joints (at a slow or high speed) this also must be implemented to transfer weight room performance to the field. So, in your cleans, cue the athletes to push through the big toe at the top of the pull. This is not recommended for Olympic weight lifters; however, for sports performance it would be highly recommended. The walking lunge is another example of how this should be implemented. As an athlete would push and finish off the movement at the top, all the forces must be transferred off the foot to the big toe to strengthen it and emphasize its mobility and strength at the range of motion.

If you want some complete plyometric workouts click on hyperlinks below.

General In-season and Out of Season Plyo Workout

General Plyo Workout 1

General Plyo workout 2

Total Body Plyometric Workout

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