Jump Squats
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Posted:
19th May '06, 6:19am
19th May '06, 6:19am
Posts: 158
Points: 45
I currently do a number of power based exercises, cleans, hang pulls (repeated cleans between your knees and shoulders) and lunges.
I am looking to start introducing jump squats but I have never done them before and I want to be sure of the correct technique.
Does anyone have a link to an animated file? or any pointers/tips?
Any feedback would be much appreciated. :?
Jump Squats
19th May '06, 9:53am
You can look on www.exrx.net under the power exercise section. They may nave if there.
If not the set up is exactly the same as a squat (look on same website above for details) but you have a reduced load. Typically you will here coachestalk about having a 30-40% load of max squat but since they are seperate exercises, this does not always correlate to maximise power output. Unless you can measure jump impulses then, then you may need to work with the percentages above.
When you decend, only go to the depth to a powerful position (depth you would get to if completing a vertical jump). Explode upwards keeping the upper bodt rigid. When landing, you will need to dorsiflex the ankle so that you land ont he ball of the big toe and not on the toes. Absorb the land by triple flexion on the hips knees and ankle.
you can either do a set orf individual reps with time to reset yourself between reps or continious reps where you take off immediately from landing the previous rep.
Hope this helps - let me know if there is anything you are nto sure of.