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Squat jumps

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Level: 1

8-12 reps

Carla van den Berg

  • Knees stacked over ankles
  • Soft, quiet landing; absorb landing from ball of foot to the heel
  • Toes facing forward or turned out slightly (slight external rotation)
  • Neutral spine; Trunk upright with shoulders set back
  • Knees caving in on takeoff and landing
  • Stiff, locked knees during landing
  • Uneven landing (weight distribution or limb position)
  • Excessive forward lean
  • Rounded lower back
  • Activates quadriceps and gluteal muscle groups
  • Practices knee control during takeoff and landing phases
  • Promotes even weight distribution
  • Landing absorption