Plyometric Squat Jumps
You will do all sorts of training with me from: Agility, Strength training, Plyometrics, Cardio, Circuit, Weight Training, Yoga, Pilates, Cross fit, Shadow Boxing, Fitball and so much more.
One exercise I am asked about frequently is jump squats. I use jump squats fairly often because they are quite a versatile movement and can be used to accomplish quite a few different things. They can build strength-speed, build power, improve rate of force development, and of course build up plyometric capacities. In addition they can be used at the beginning of a workout for no other purpose then to increase muscle motor unit recruitment and enhance subsequent strength work.
A squat or jumping exercise works numerous muscles in the lower body, core, and even the upper body. The major muscles used are the quadriceps, the hamstrings, the gluteals, the lower back and the abdominals. The quadriceps are located in the front of the thigh, which consist of the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. The hamstrings are located in the back of the thigh, which consist of the biceps femoris, semimembranosus and semitendonosus. The gluteals are made up of the gluteus maximus, the gluteus minimus and the gluteus medius. The lower back has multiple small muscles called spinal erectors. The abdominals are made of three muscles, the rectus abdominis, obliques and transverse abdominis. When adding a bar or dumbbells on your shoulders during a squat, the lats, located on the back of the upper body, and shoulders, are also used. Jumping exercises use the calf muscles, called the gastrocnemius and soleus, in addition to the other leg muscles.
According to the National Strength and Conditioning Association, injuries may occur while performing squats due to incorrect form, previous joint injuries, fatigue or over-training. For plyometrics, the National Strength and Conditioning Association recommends the exercises are done on a shock-absorbing surface with at least 48 hours of rest between training days. Individuals should have a strength base prior to starting any advanced plyometric exercises, and high level exercises, such as depth jumps, should not be done by anyone who weighs more than 220 pounds.
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