How to do it
Keep your weight centered over your midfoot throughout the entire rep.
- 1
Stand with feet shoulder-width apart.
- 2
Begin by slowly lowering into a squat over a count of three to five seconds.
- 3
Once you reach the bottom of the squat, explode upwards into a jump.
- 4
Land softly and immediately transition into the next slow squat.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on depth and form during the slow phase, then use maximum force in the explosive phase for power development.
Common mistakes
- ✕Letting the knees cave inward on landing
- ✕Descending faster than the three-second count
- ✕Landing with stiff, locked-out knees