Updated 01/16/24 9:43 PM

Squat Jumps w/ Coach Jorge

This exercise uses your lower body muscles as well as your core: abdominals, glutes, hamstrings, and lower back. The squat jump exercise ranks near the top of the list for developing explosive power using only an athlete's body weight. Anyone who participates in activities that require a lot of sprinting or running should be doing plyometric exercises. Numerous research studies have found that exercises like the squat jump improve sprint performance since both need that explosive power from the muscles. It is also good for children as young as age 5, and will help them develop their running and kicking abilities, as well as balance and agility.

This exercise is an advanced dynamic power move that should be done only after a complete warm up.

1. Stand with feet shoulder width and knees slightly bent.
2. Bend your knees and descend to a full squat position.
3. Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor.
4. Descend and control your landing by going through your foot (toes, ball, arches, heel) and descend into the squat again for another explosive jump.
5. Upon landing immediately repeat the next jump.

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Also see:

UCSF Sports Medicine

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Yoga for Runners

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Nutrition and Recipes

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Strength Training

Using strength and resistance training to improve marathon performance.