An explosive lower body exercise that develops power and athletic performance through rapid stretch-shortening cycle movements, targeting the quadriceps, glutes, and calves.
Stand with feet shoulder-width apart, knees slightly bent. Quickly lower into a quarter squat position, then explosively jump upward as high as possible, extending through your ankles, knees, and hips. Land softly with knees bent to absorb impact.
Stand with feet shoulder-width apart, knees slightly bent, and prepare to lower into a quarter squat position.
Land softly with knees bent to absorb impact, returning to the starting position with feet shoulder-width apart and knees slightly bent.
Explode upward, extend through your joints, land softly, absorb impact, maintain control
Landing too hard, not using full extension, poor landing mechanics, insufficient warm-up, overtraining
Increase jump height, add arm swing, perform box jumps, incorporate single-leg variations, add directional jumps.
Perform bodyweight squats, use lower jump height, focus on landing mechanics, perform step-ups, practice landing softly.
Ensure proper warm-up before plyometric training. Stop if you experience knee or ankle pain. Land softly to reduce impact on joints. Progress gradually to avoid overtraining. Perform on appropriate surface.