Paused Squat Jumps with Medicine Ball

To replay the video just click and drag the time bar back to the start.

Best Use For Improving Vertical Jump

Weighted Jump Squats with a pause are best used for developing explosive strength. The addition of the medicine ball helps add some resistance to your jumps and takes away much of the power generated by your arms which forces your legs and core to do more of the work.

Technique Tips

These are a fairly straigth forward exercise to do. Once you have a suitable load selected, put it on, then squat down to the bottom position and hold it for a few seconds, then explode back up into the jump. The pause creates an extended isometric contraction which has two effects. The first is that it removes most of the involvement of the stretch shorten cycle, and the second is that you are forced to overcome the resistance a from static position which is harder to do.

Alternative Exercises

Some good alternatives to Paused Weighted Jump Squats with a Medicine Ball are

Weighted Jump Squats

Paused Jump Squats with a Power Jumper

Paused Jump Squats with a Weight Vest