Squat Jump
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A maximal-effort vertical jump from a squat — the basic strength/power jump testing and training drill.
Detail
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.
Key facts
- 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).
Connections
- Plyometrics (Definition) — a core standing-jump plyometric.
- Jumps in Place — the lower-intensity precursor.
- Tuck Jump / Broad Jump (Standing Long Jump) — progressions/variations.
- Back Squats — the strength lift that underpins jump force.
- Landing Mechanics — safe landing on every rep.
Sources
Exercise guides
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Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.