Squat Jump (Band)

Explosive plyometric exercise combining a squat with a vertical jump while resisting a band for increased intensity.

Instructions

1. Stand with feet shoulder-width apart, standing on a resistance band with both feet.
2. Hold both ends of the band at shoulder height or allow the band to rest on your shoulders.
3. Perform a rapid squat descent, loading your legs for the explosive upward movement.
4. Immediately explosively extend your legs and jump upward, pressing against the band.
5. Land softly on the balls of your feet, absorbing impact through your legs.
6. Immediately transition into the next repetition without significant ground contact time.
7. Maintain explosive power and control throughout each jump.

Tips

• Land softly and with control to protect your knees and ankles
• Start with lower intensity and allow proper recovery between jumps
• Focus on explosive power generation from your legs, not arm momentum
• Keep your core engaged and torso upright during jumps
• Perform in sets with adequate rest between to maintain jump quality