THE JUMP SQUAT

THE JUMP SQUAT
This is a short film clip of a heptathlete demonstrating the 4 types of JUMP SQUAT I use with jumpers. It is the first time that Serita has done this exercise. You will note that now and again she loses her balance. This in-balance will disappear when she has done a few sessions.


I tend to use the jump squat because research indicates that it has a bigger power output than the power clean. This is obviously open to debate.


I also like it because you don't require large loadings to develop the elastic, explosive and reactive strength required by jumpers. Again research indicates that loadings of up to 10% body are sufficient to develop this type of strength.


It is skill-based because the landings and take-offs require balance, coordination and timing. So athletes must spend time perfecting the techniques involved. Also,there are no excessive loadings placed on the neck area.


The first jump squat demonstrated is the QUARTER RHYTHMIC JUMP SQUAT - here the jumper simply drives up from the floor attempting to achieve maximal height, and on landing IMMEDIATELY driving back up again. Balance in this squat jump is so imprtant.


The second one is the PAUSED JUMP SQUAT. On landing, the jumper pauses in a nearly half-sqaut position before DRIVING EXPLOSIVELY up - again trying to achieve as much height as possible.


The third jump sqaut is the REACTIVE JUMP SQUAT - this where the jumper drops VERY QUICKLY [like a lift going down] stops this downward movement [catches it], then as fast as possible drives back upwards.


The last squat jump - the QUARTER JUMP SQUAT with a re-set is almost like the first one but after each jump squat there is a pause to re-set and then the movement is repeated.
Each jump squat enhances a different quality.


The QUARTER RHYTHMIC JUMP SQUAT develops reactive development. The PAUSED JUMP SQUAT develops explosive strength. The REACTIVE JUMP SQUAT develps power whilst the QUARTER JUMP SQUAT with a re-set develops speed/strength.


NOTE: After a session involving the jump squat I tend to get my jumpers running 3/4 very fast runs over 40-50mts. The fast-twitch muscle fibres have been recruited by the 'thousand' so when they run their fast runs at the end of the training unit they all remark how fast and explosive they feel.


For further detail: Log on to www.longjumping.co.uk
Nigel Lewis: Senior UKA Jumps and Combined Events Coach
email: nigel.lewis2a@virgin.net

Category:

Sports

Tags:

• plyometrics
• plyometric training
• jump squats
• weight training
• long jump
• long jumping

[agelessbeauty1]

Hi Smitty,

Any lowering of the hips towards the floor can be deemed a squat. This heptathlete is only going to 45 degrees because I only want to target the 'fast-twitch fibres of the quads, hamstrings, gastrocnemius and soleus. I have other strength exercises which involve the back squat, front squat and power squat where I encourage the jumpers to drop to nearly 90 degrees. This then brings into play the glutes which deeper squats do. So the clip you see is just a part....

Thanks Nigel

[SmittySmitha]

not even going to 90 degrees... not a squat