Exercise Profile
- Target Muscle Group
- Exercise TypePlyometrics
- Equipment RequiredBox
- MechanicsCompound
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Adductors, Calves, Glutes, Hamstrings, Hip Flexors
Target Muscle Group
Quads
Seated Vertical Jump Overview
The seated vertical jump is a variation of the vertical jump and an exercise used to increase lower body explosiveness.
Plyometric exercises, such as the seated vertical jump, are not only important for athletes – but also the general population as well to maintain elasticity in your tendons as you age.
Seated Vertical Jump Instructions
- Setup in a seated position on the side of a box.
- Lean forward slightly, swing your arms back, and explode straight up by driving off both legs.
- Generate triple extension and then land softly.
Seated Vertical Jump Tips
- Triple extension = extension of the hips, knees, and ankles.
- If you don’t have access to a box then you can use a chair or a bench. Initially it might be wise to set the depth well above 90 degrees and then slowly work your way down.
- You can use these drills as “fillers” in between your large compound movements or you can implement them within your warm up as a method of potentiating your central nervous system for heavier strength based work in your accompanying training session.
- Unilateral versions should only be incorporated once someone demonstrates substantial levels of lower body strength and stability.
- The arms drive the legs, don’t forget to incorporate the arm swing.
- Make sure you step down from the box, don’t jump down.
- Land softly - use the cue “extend (as in the hips), absorb”.
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