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:
- 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.
- 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.
- Repeat count 1.
- 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