Category: Strength & Conditioning
Type: Drill
JUMP SQUAT ROUTINE
This is a low impact routine that really helps to develop the hip flexors. Remember, the hip flexors are a key muscle group in the development of the explosion that ALL athletes need to excel in their sport.
The routine consists of five quick parallel squats (traditional technique), followed by five box squats and finished off with five reps on the Super cat. Some schools may have different machines that serve the same purpose. I have also seen this machine also called a Leaper and a Sky Hawk. The key is to move from one exercise to the next, quickly and with little rest in between.
After the five parallels you should only rack the weight long enough to change weight for the box squats and get the squat stool in position. After the box squats, you should rack the weight and move immediately to the super cat. On each lift, be quick and explosive. Use about 50 -60% of your max for the parallels and try to explode up. Your feet may actually come off the floor a little. The same is true for the box squats. On the super cat, again, use a moderate amount of weight. Your feet should come completely off the floor as you explode up. I recommmend doing this routine once per week and going through it twice on the day you use it.
Submitted by: Dave Barr
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