Curated Action

Paused Jump Squats

Basketball

Paused Jump Squats is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration28 sec

Training Details

0:00 / 0:28
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Original video

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.

Sets: 1Rest: 1 min 30 secEst. duration: 28 sec
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