The key points you need to know about this exercise are:
It involves restricting blood flow of a working muscle to elicit gains
in size and strength.
It sounds crazy, but it works. It is also quite safe.
Blood Flow Restriction Training (BFR) is a clever way to gain
strength and power using much lighter weights than regular strength
training (20-40% of 1RM).
Benefits of BFR Training
BFR training provides a number of very tangible benefits for an athlete looking to increase their vertical jump.
It trains those all important fast twitch fibers due to the low oxygen environment in the muscles.
It much easier on the joints due to the lighter loads.
a 3 second hold at the bottom of the split squat provides 2 added
benefits to a regular BFR split squat - creates a loaded stretch which
can rapidly release hip tightness, and it also initiates an isometric
contraction to strengthen the knee at the weakest point of the jump.
BFR Split Squats Does AMAZING Things For a Running Jump
What to expect
You will get some amazing muscle pumps using this exercise, but more importantly you will find it is very easy on your joints, and in a very short period of time you will be getting more power out of your hips, and greater stability on your running jump take offs. If you do suffer excessive hip tightness or weakness in the knee joint on your take offs then 2-3 session per week of this can easily result in gains of 4+ inches in 4 weeks.
This exercise is one the highly effective but unusual jump training methods described in Game Changers: The Most Powerful Jump Training Methods Known To Man. You can download the complete chapter on this exercise by clicking here: