Power · Level 1
Squat jump
From a half squat, jump as high as possible and land softly.
- Suggested dose
- 3 × 5 rep · 75s rest
- Equipment
- No equipment
- Works
- Quadriceps, Glutes, Calves
- Pattern
- Plyometrics, Squat
How to do it
- Half squat with arms back.
- Jump explosively swinging your arms up.
- Land on the balls of your feet, cushioning with hips and knees.
- Reset your position and repeat (rest 2–3 s between jumps).
Key points
- Every jump, maximum
- Land like a cat
Common mistakes
- Landing with stiff or caving knees
- Chaining jumps without quality
Why it helps your tennis
Leg power for the serve and first step.
Source: Complete Conditioning for Tennis, ch. 9; Le Deuff, basic plyometrics
Related exercises
- Split-step and bouncesAnkle bounces chained with a split-step and a first step to the side.
- Jump ropeRope jumps with short contacts. No rope: mimic the motion.
- Bodyweight squatHip and knee bend keeping the torso stable and heels down.
- Goblet squatSquat holding a weight against your chest; teaches you to go down with an upright torso.