Paused Jump Squats

Holding dumbbells at sides, squat down and pause isometrically for one full second at the bottom, then explode directly into a maximal vertical jump. Key points: - Hold the bottom squat position for a strict 1-second pause to eliminate stretch reflex - Explode upward with maximal intent out of the static hold - Land softly in an athletic stance before setting up the next repetition Common mistakes: Bouncing at the bottom rather than holding a complete motionless pause.