Vertical Jump - Static
Muscle Groups
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Full Body
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Hips & Buttocks
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Legs
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Shoulders
Purposes
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Increases starting strength and power in hips and legs.
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Also increases starting strength and power in torso, shoulders and arms.
Description
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Stand with your feet at shoulder width, cross your arms and dip down.
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Hold still at the bottom of the dip for three seconds.
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Then jump straight up, reaching your hands up as high as possible.
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When you land, absorb the impact by bending your legs and dropping your hands.
ProTip
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At the bottom of the dip, make sure you pause for at least 3 seconds.
Mistakes
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Not pausing at the bottom for at least 3 seconds.
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Letting the knees cave in during the landing.
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Landing too hard and abrupt (instead of bending the legs to absorb).