Pause Squat Jump
Beginner
Lower Body
Vertical
Description
Squat jump with a 2-3 second pause at the bottom. Eliminates the stretch-shortening cycle to build pure concentric power from a dead stop.
Muscles Worked
Quadriceps (primary)
Glutes (primary)
Hamstrings
Calves
Equipment
None
Coaching Cues
- Lower into squat position. Pause for 2-3 seconds—no bouncing. Explode upward from the pause. Land softly and reset. Each rep starts from a dead stop. Focus on generating force without momentum.
Contraindications
Actually easier on joints than reactive jumps. Good for teaching explosive starts.