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The squat vertical jump is a simple exercise to develop explosive leg and hip extension through the entire squat range of motion.

It also allows balance over the feet by eliminating any need to jump forward onto a box, so is arguably more appropriate for weightlifting than box jumps.

Additionally, having to arrest the full downward force rather than the drop being shortened by landing on a box improves the ability to productively absorb force and improves the foundation for elastic contribution to a following concentric motion like a depth drop.

Squat with control of proper posture and balance into the bottom, then immediately rebound up and drive into a maximal vertical jump.

Absorb the landing in a strong stance by bending the knees and hips.

Focus and demand on the legs can be increased by removing the swinging of the arms—hold the hands loosely at the chest.

Purpose
The squat vertical jump is a basic exercise to develop explosive leg and hip extension through the entire squat range of motion. It can be used as an easy and accessible introduction to jump training, when a box isn’t available, or when an athlete is nervous about jumping onto a box, or as an unweighted version of the back squat jump.

Programming
Squat vertical jumps should generally be done for 3-5 reps per set, with 3-10 sets. In weightlifting, they are usually done at the end of a training session. This prevents their fatiguing the lifter for the performance of more sport-specific speed-dependent lifts, and also helps improve explosiveness by forcing the body to recruit more and higher-threshold motor units when partially fatigued.

Variations
This jump can be performed without an arm swing to focus maximally on leg and hip power—hold the hands loosely at the chest.


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