Weighted Squat Jumps

Weighted Squat Jumps

Weighted squat jumps improve the speed acceleration and explosive power output of jumps. This exercise is particularly good for sports that involve quick accelerations and where dynamic movements is a must such as basketball, football, track and field and volleyball etc. Weighted squat jumps engage the quadriceps, glutes, hamstrings, lower back and calves. It is important to learn proper jumping and landing techniques before doing weighted squat jumps. Also, as usual a warm up should be done before performing plyometric exercises to prevent injury. The suggested exercise amount is 4 sets, of the sequence with appropriate dumbbell or weight.

Difficulty: Rating:

Equipment: Dumbbell or medicine ball or barbell

Process
Starting Position: Stand in a quarter squat position with the weight, depending on what kind, on shoulders (medicine ball/barbell) or at the sides (dumbbells). Feet should be shoulder-width apart.

Action: Move forward by performing 3 double leg hops with resistance (weight) either at shoulders (medicine ball) or at sides (dumbbells), flexing the knees at approximately 130 degrees. On the fourth jump should descend to a 90 degree knee flexion position and perform a maximal vertical jump. Perform this sequence several times for maximal effort.

Target Muscle Groups: Quadriceps, glutes, hamstrings, lower back and calves.