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Home > Strength and Mobility Activities > Alternate-Staggered Squat Jump
Alternate-Staggered Squat Jump
From: FM 7-22 October 2012
Purpose: This exercise develops balance and explosive strength of the legs (Figure 9-21).
Starting Position: Staggered stance with the left leg back and arms at sides; the trunk is generally straight, but tilted slightly forward.
Cadence: SLOW
  1. Squat and touch the ground, between the legs, with the fingertips of the left hand. Jump forcefully into the air, switching legs in mid-air to land with the right leg back and arms at the sides.
  2. Squat and touch the ground between the legs with the fingertips of the right hand. Jump forcefully into the air, switching legs in mid-air to land with the left leg back and arms at the sides.
  3. Repeat count 1.
  4. Repeat count 2 and return to the starting position.

Figure 9-21. Alternate-staggered squat jump
Check Points:
  • At the starting position, tighten the abdominals to stabilize the trunk.
  • Do not allow the back to round; keep the head up and the eyes forward.
  • Cadence is slow to allow for precision and adequate time to properly jump and land; however, each jump should be performed quickly and explosively.
  • On each landing, the feet should be oriented to the front. The landing should be “soft” and proceed from the balls of the feet to the heels.
Precaution: N/A

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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