Alternate-Staggered Squat Jump

CONDITIONING DRILL 3, EXERCISE 10: ALTERNATE-STAGGERED SQUAT JUMP

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

Count:

  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

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