vertical jump training

Reactive Split Squat

Best Use For Improving Vertical Jump

The reactive versions of weighted exercises are designed to overload the eccentric portion of the lift in a manner similar to the way depth jumps overload the eccentric portion of that type of jump. The split squat is a great exercise for building strength particularly for single leg jumpers. As such a reactive split squat is best used for developing eccentric strength, force absorption, and reactivity - especially if you prefer to jump off one leg.

Technique Tips

Reactive lifts like this one are essentially a drop and catch motion. The emphasis is on the speed of the drop so you will need to use a much lighter weight in order to safely catch it. You start in a standing up position and then as rapidly as possible you drop down into the bottom position. The deliberate extra downward speed requires you to work that much harder to stop and stabilize the weight which is where the eccentric overloading comes in.

Once you have stabilized the bar or weight at the bottom (i.e. caught it), then you want to as rapidly as possible reverse the direction of the bar and complete the lift. Try and spend as little time at the bottom position as possible to really get the most out of this type of lifting.

Alternative Exercises

Some good alternatives to the reactive split squat are

Reactive Trap Bar Deadlift

Split Squats

Reactive Squats

Reactive Trap Bar Deadlifts with a Power jumper



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