Success With Jump Squats

[Evergreen]

This exercise is one freaking tough one that will leave your lungs and legs begging for mercy. I was having some issues with ankle pain, but after I learned the proper form, it has become a wonderful core, leg and endurance boosting exercise for me. For a while, I was doing burpees, but due to shoulder problems, I had to find an alternative. The shoulder to jump move of the burpee is very straining and the squat jump eliminates the should problems, yet gives you many of the other benefits of the burpee exercise. Even better, you can do squat jumps with dumbbells or a weighted vest, for a very tormenting, but beneficial workout. I do squat jumps every morning before my workout, 3-4 days a week.

This video taught me the proper technique to the squat jump. The key is "Soft and Deep" on the way down:

http://www.youtube.com/watch?v=LmmtSCEWnxQ

There are also many variations of squat jump for further benefit, Squat Split Jump, One-Legged, 180 Squat Jump, Squat Thrust Jump

[TScott27]

Thanks for the video. I tried it out but couldn't do more two reps. perhaps I should do it real slow and try not to think of doing a lot of reps at the start. In time, I'll definitely attain that.

[Evergreen]

It's a real tough exercise and focusing on form first would be the best idea. Done right they are great, done wrong you will be complaining about ankle, foot, hip and knee pain. Yeah, take it slow and let those muscle groups that are not used to the exercise get in gear before going too crazy.. I do them 3 or 4 times a week now , along with knee tuck jumps and gives me quite the core/leg workout.

[WillBrink]

This exercise is one freaking tough one that will leave your lungs and legs begging for mercy. I was having some issues with ankle pain, but after I learned the proper form, it has become a wonderful core, leg and endurance boosting exercise for me.

But, important to note plyometrics are tough on the joints and connective tissue even when done correctly and not recommended for some with pre existing injuries and should not be over used. Personally, I'd keep plyo work to 1-2 sessions per week.