Squat to Broad Jump
How to Do It
Descend into a full (or near-parallel) squat, hold the bottom briefly to remove the stretch reflex, then explosively extend and throw the arms forward to broad jump for distance. Land softly on both feet with the hips back, sticking the landing. Reset and repeat. The pause-then-explode emphasizes concentric strength into the jump.
Why It Works
Pausing in the squat reduces the elastic stretch-shortening contribution, forcing the jump to be driven by concentric strength and rate of force development from a dead stop; trains explosive horizontal force without a pre-stretch — pure starting strength into power.
Hockey Transfer
Builds the starting-strength-driven explosive push used to accelerate from a near-static position (a standing start or after a stop); the concentric-dominant drive mirrors generating power when there’s no momentum to rebound off.
Coaching Cues
- "Pause in the bottom, then explode"
- "throw the arms, jump far"
- "stick the landing, hips back"
Common Mistakes
Bouncing out of the bottom (not pausing); jumping up not out; uncontrolled landing
Progression / Regression
longer pause, deeper squat, or add load
shorter pause or smaller jump
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.
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