Curated Action
General Training
Overspeed Band Squats
A banded plyometric drill using rapid partial squats that descend slightly deeper than jumping depth and pop up as fast as possible.
1 min 11 sec0:00 / 1:11
Video byNathanael Morton
Original videoIncluded in this routine
These 12 Exercises Got Me a 43 Inch Vertical JumpCoaching notes
Loop a resistance band under feet and over shoulders. Perform rapid partial squats descending slightly deeper than your jumping depth (just past quarter-squat angle) and pop up as fast as possible.
Key points
- Descend just below typical two-foot takeoff jump depth
- Move with maximum velocity and quick reversals
- Train stretch-shortening cycle efficiency
Common mistakes
Squatting too deep and slowing down the transition speed.
Practice settings
- Sets
- 3
- Reps
- 20 reps
- Rest
- 1 min
- Est. duration
- 1 min 11 sec
Vertical JumpQuadsStretch Shortening Cycle
AI-assisted content