Squat Jump

The squat jump is a maximal vertical jump initiated from a squat position. In its strict ("static" or non-counter-movement) form, the athlete descends to a half-squat, pauses ~2-3 seconds to dissipate stored elastic energy, then jumps as high as possible — isolating the concentric (pure strength) contribution. In its counter-movement form, the athlete dips and rebounds without a pause, adding the SSC/elastic contribution (this is the common athletic vertical jump).

Technique: feet about shoulder-width, descend to roughly a parallel/half-squat with chest up and back neutral, drive explosively through the whole foot, fully extend ankles-knees-hips, swing the arms up, and land softly back into the squat with knees tracking over toes. Reset between maximal reps.

Used both as a training drill (low-to-moderate intensity) and as a comparison: the difference between a static squat jump and a counter-movement jump estimates SSC/elastic contribution. A loaded version (light barbell or dumbbells) becomes a ballistic jump squat.

• Maximal vertical jump from a squat; double-leg, low-to-moderate intensity.
• Static (paused ~2-3 s) form isolates concentric strength; counter-movement form adds SSC.
• Full triple extension (ankle-knee-hip) with an arm swing; land soft, knees over toes.
• Loaded version = jump squat (ballistic training).

• plyometrics-definition — a core standing-jump plyometric.
• jumps-in-place — the lower-intensity precursor.
• tuck-jump / broad-jump — progressions/variations.
• back-squat — the strength lift that underpins jump force.
• landing-mechanics — safe landing on every rep.