For example, if you perform the jump squat with 20-lb. dumbbells and the slow jump squats with 30-lb. dumbbells, use about 10- or 15-lb. weights with the lunging plyo.

Winter says that plyometric moves like the jump squat can benefit athletes because it helps with darting movements or jolts of energy when on the field, court, or track.

Jump squats turn the classic strength training move, the squat, into a plyometric exercise. Instead of rising up out of the squat, you burst up into a jump with your feet up off the floor.

"Jump training, also known as plyometric training, is a form of high-intensity training that involves explosive movements such as jumping, hopping, bounding, and skipping," Chlöe Warner, PT at ...

Jump lunges-into-jump squats, no standing up allowed. "The jump lunge-squat combo is a great dynamic movement to bring your heart rate up," says Rhys Athayde, founding trainer of Dogpound.

Overhead squat and jump: Extend arms overhead holding a light to moderate medicine ball. Lower into the squat position and quickly jump up. Do this for 5—10 reps.

by The Editors of Women’s Health Published: Jul 29, 2014 4:57 PM EDT Save Article Media Platforms Design Team ...

Frog Squat Modifications And Frog Jump Progressions Frog jumps are challenging, so if you need to scale down while you perfect form and work on range of motion, go for it!

3. Start with around 30% of your 1RM and progress up to 45-50% of your 1RM in next few sessions. So if you can back squat 100kg for 1RM you will start with total 30 kg weight (yes this weight ...

The next time you’re getting ready to do squats, try adding a few sets of jump squats to your warm-up. You might find you’re able to add more weight to the bar than usual.