Plyometric and ballistic exercise
Loaded Jump Squat
Express lower-body power under light external load.
- Equipment
- Dumbbells
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- X0X0
Setup
Barbell or dumbbells at 20 to 40% of your squat 1RM, or bodyweight.
How to do it
- Take a quarter-squat dip and jump with maximal intent, landing quietly and under control.
- The intention is always to move the load as fast as possible, whatever the weight - that intent is what makes it a power exercise.
- Do 3 to 5 sets of 3 to 5 reps.
- Prefer dumbbells or a trap bar over a back-loaded barbell, because landing under a bar adds spinal load for no extra benefit.
Coaching cues
- Quarter-squat dip, maximal intent
- Land quiet and controlled
- Move the load fast whatever the weight
Common mistakes
- Loading it heavily so it becomes a slow squat
- Landing under a back-loaded barbell, which adds unnecessary spinal load
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Power | 20 to 40% of 1RM | 3 to 5 | 3 to 5 | 2.5 min |
Tempo X0X0: Every rep is fast: no slow lowering and no pauses.
Related exercises
- Depth JumpBuild top-end reactive strength through a fast stretch-shortening cycle.
- Hurdle HopBuild reactive strength and ankle stiffness for repeated cutting.
- Medicine Ball SlamExpress maximal whole-body intent safely with almost no technical demand.
- Medicine Ball Rotational ThrowBuild rotational power for passing, fending and rotating in the tackle.
- Medicine Ball Chest PassBuild upper-body pushing power for the fend and initial contact.
- Heavy Sled PushBuild horizontal driving force in a position close to scrum and maul work.