Plyometric Squats to Increase Your Vertical Jump
The best thing about plyometric squats is the different ways you can personalize them to exactly what you want to work on. You can do almost anything with the basic plyometric squat, and that is just with your body weight.
So the basic plyometric squat, is also sometimes known as jump squats because for plyometric training, you need some sort of jumping or explosive movement involved. So for make sure it is a quick and explosive movement.
How to Do the Basic Plyometric Squats. Start with your legs a little more than shoulder width apart. Squat down as if you are sitting in a chair, and put your arms out in front of you to keep your balance. Squat down until you’re thighs are parallel with the ground, then jump up as high as you can. That is one plyometric squat.
Here is a good video for it, too:
Balance Squat. This one I stole from my yoga class because it is the one squat that works so much of your entire body at once. With your feet together, and keeping your back straight up and down, lower your butt as if you were about to sit in a chair. Keep your back straight and the front of your legs straight up and down as if you were holding yourself up with a wall to your back. This should be very hard to do, especially with your core muscles since your entire body will be very off-balance.
Squat Hops. This is mostly the same as plyometric squats with a key change. Instead of jumping up in the air as high as you can, you keep your thighs parallel to the ground and merely hop with your calf muscles. This is good to work your calf muscles and strengthen them after a short or easy workout.
Use any of these as part of your jumping workouts, or all of them, but be sure to allow yourself a couple days off per week to let your muscles recover and grow so you can increase your vertical jump.