The Squat Jump Exercise is a classic plyometric movement that will build strength and power in your legs, glutes and hips.
The Squat Jump Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Figure 1. Squat Jump Exercise Video.
We suggest that you first learn how to squat and land before attempting to jump. Once you have mastered the hip-hinge mechanism, begin with small jumps, but focus on your landing mechanics. Only progress to more explosive jumps once you have mastered your landing mechanics.
- Start by standing with your feet about hip-width apart and your arms by your sides. Pull your shoulder blades down and back, and engage your core muscles to protect your spine.
- Shift your hips back and down, keeping your back flat, hinging at your hips and knees. Continue to lower yourself until you feel your toes about to lift off the floor.
- With only a very brief pause at the bottom of the squat, explode upwards through your lower body, pushing and fully extending your ankles, knees and hips simultaneously.
- Land softly and quietly on the middle of your feet, rolling backwards quickly towards your heels, pushing your hips backwards and downwards to absorb the landing.
- Immediately repeat the movement for the desired number of repetitions.
Keep your abdominal muscles engaged and your back flat throughout. Do not let your knees move over your toes as you squat down. Keep your chest up during the jump.
It is crucial that you land with the correct foot position, and avoid excessive forward movement in your knees.
You should feel it working your glutes, hips, knees and ankles.
You can make this exercise easier by resting briefly in between each repetition.
As you develop your jumping and landing skills, you can gradually increase the exercise intensity and complexity by driving your arms behind you during the downward phase; driving your arms forward and upward during the jumping phase; and driving your knees towards your chest during the jumping phase.
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