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Pause Squat Vertical Jump

The squat vertical jump is a simple and effective way to train explosive leg drive through the entire range of motion and allowing even balance over the foot. Adding a pause increases the effect on rate of force development by removing a stretch-shortening reflex.
Additionally, having to arrest the full downward force rather than the drop being shortened by landing on a box improves the ability to productively absorb force and improves the foundation for elastic contribution to a following concentric motion like a depth drop.
Squat to full depth and pause for 2-3 seconds in the bottom. After the pause, drive up aggressively from the bottom for a maximal effort jump straight up.
Absorb the landing in a strong stance by bending the knees and hips.
Demand on actual leg and hip power can be increased by removing the swinging of the arms—hold the hands loosely at the chest.
The pause squat vertical jump is a basic exercise to develop explosive leg and hip extension through the entire squat range of motion. Eliminating the elasticity of a countermovement with the pause creates a greater demand on rate of force development.
Pause squat vertical jumps should generally be done for 3-5 reps per set, with 3-10 sets. In weightlifting, they are usually done at the end of a training session. This prevents their fatiguing the lifter for the performance of more sport-specific speed-dependent lifts, and also helps improve explosiveness by forcing the body to recruit more and higher-threshold motor units when partially fatigued.
This jump can be performed without an arm swing to focus maximally on leg and hip power—hold the hands loosely at the chest.

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