Bodyweight Drop Jump Squat
Jump up from a deep squat, land tall, then drop straight back into the deep squat and jump again; the drop trains a fast, controlled sink.
How to do it
Setup
Deep squat, feet shoulder-width, hands together at the chest.
Steps
- Jump up out of the squat.
- Land tall on the balls of the feet, knees soft.
- Drop quickly into the deep squat, heels down, and go again.
Common mistakes
Crashing into the bottom: drop fast but stop the squat with control. Landing on locked knees: they bend as the feet touch. Heels lifting in the deep squat: sit back until the whole foot is down.
Breathing
Exhale on the jump, inhale landing.
