Jump Squats BW
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Sets
3
Reps
8
How It Works
- Stand with your feet approximately shoulder-width apart, with your toes pointing slightly outward.
- Cross your arms over your chest to minimize arm swing and keep the movement focused on lower-body power.
- Lower into a controlled squat, keeping your chest up and your knees tracking over your toes.
- From the bottom position, drive through the floor as explosively as possible.
- Jump as high as you can, fully extending your hips, knees and ankles.
- Land softly with bent knees and immediately control the landing before the next repetition.
- Rest 90 seconds between reps to ensure every jump is performed with maximal power.
Coaching Cues
- Explode up. Every jump should be maximal.
- Keep your feet planted and knees tracking over your toes.
- Maintain a strong, stable torso throughout the movement.
- Minimize arm momentum, let the legs and core produce the power.
- Land quietly and under control.
- Reset your position before each jump rather than rushing through reps.