Jump Squat
How to Do It
Stand shoulder-width, dip into a quarter-to-half squat, then explosively extend the hips, knees, and ankles to jump straight up, swinging the arms. Land softly on the whole foot with bent knees, absorbing the impact, and reset. Keep the chest tall and the knees tracking over the toes. Repeat with full intent each rep.
Why It Works
Trains vertical power and rate of force development through triple extension and the stretch-shortening cycle; the explosive concentric recruits high-threshold motor units, while soft landings build eccentric absorption.
Hockey Transfer
Develops the explosive triple extension that powers stride push-off and acceleration; the vertical force production transfers to the leg drive used to accelerate and the eccentric control used to absorb landings and stops.
Coaching Cues
- "Dip and explode up"
- "full extension, reach tall"
- "land soft, quiet feet"
Common Mistakes
Sinking too deep or slow before jumping; knees caving; stiff or loud landings
Progression / Regression
add load (DBs) or a continuous/contrast variation
reduce jump height or do a non-jumping squat
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
← Back to Exercise Library