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Exercise Lab

Vertical Jump - Static

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Equipment

  • No Equipment Needed

Muscle Groups

  • Full Body
  • Hips & Buttocks
  • Legs
  • Shoulders

Purposes

  • Increases starting strength and power in hips and legs.
  • Also increases starting strength and power in torso, shoulders and arms.

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Description

  • Stand with your feet at shoulder width, cross your arms and dip down.
  • Hold still at the bottom of the dip for three seconds.
  • Then jump straight up, reaching your hands up as high as possible.
  • When you land, absorb the impact by bending your legs and dropping your hands.

ProTip

  • At the bottom of the dip, make sure you pause for at least 3 seconds.

Mistakes

  • Not pausing at the bottom for at least 3 seconds.
  • Letting the knees cave in during the landing.
  • Landing too hard and abrupt (instead of bending the legs to absorb).