jump squats

[Q.]

Anybody do 'em?

Is there a significant difference between a jump squat and one where you just thrust upward but don't leave the ground? I guess the former would require more effort to get off the ground but my concern was with the impact of landing and the stresses it creates.

Also, I would guess that both would be done in a kind of quad-dominant form and that the hip-dominant squat form (box squat) wouldn't be appropriate because most people don't jump with their butt way back like in the hip dominant style...?

Q

[Bill Hartman]

The difference is a lack of deceleration as you reach extension. For any squat, even with bands and chains, there is a decelerative component which limits the explosive capabilities of the exercise.

That's one advantage of cleans and snatches regarding rate of force development and transfer to sport. There's no deceleration and there's a huge plyometric effect in the landing.

Jump squats kind of do the same thing but because of the placement of the load on the spine, you can't use as much load. They do, however, have a strong training effect at the speed end of the force spectrum.

Be very careful when adding these to your program. Start very light. The eccentric forces at landing are very high because of the extra loading above body weight. You may want to just start with a drop squat version to get used to the eccentric/isometric in the landing. Also don't do a lot of them. Overdosing can have a negative effect on you jumping performance, and we know how you love your basketball.

Also, you can use the hip dominant/box squat style of squatting quite easily. I believe ChadWaterbury.com has an article on "explosive box squats" if you're interested.

Bill

[Q.]

Originally posted by Bill Hartman:
Overdosing can have a negative effect on you jumping performance, and we know how you love your basketball.

Also, you can use the hip dominant/box squat style of squatting quite easily. I believe ChadWaterbury.com has an article on "explosive box squats" if you're interested.

Bill

THANKS! Absolutely don't want any negative effects... still trying to get over the last one! [img]redface.gif[/img]

Also, I read the Waterbury article and saved it! I didn't know he had a website but I like reading his stuff. Much obliged, partner!

Q