Seated Vertical Jump

DMOOSE

Seated Vertical Jump

Exercise Description

Main Target Muscles

Quads

Secondary Target Muscles

Calves, Glutes, Hamstrings, Hip Flexers 

Workout Type

Polymetrics 

Gym Gear

Box/Seat 

Fitness Level

Beginner

Compound/Isolated 

Compound

Power Move 

Push

Target Muscle Group: Quads 

Vertical Jump from a Seated Position Overview

The seated vertical leap is a variation on the vertical jump. It's used to increase lower-body explosiveness. 

For athletes, plyometric exercises such as seated vertical jumps are important. They help maintain flexibility in the tendons and keep them healthy as you age.

How to Do It

  1. Place the box or a seat on a side and sit down.
  2. Swivel your arms back and lean forward, then explode by pushing off your legs.
  3.  Generate triple extension, then you can land softly.

Exercise Tips

  1. Triple extension = Extension of the hips and knees.
  2. You can also use a bench or chair if you don't have a box. It is good to start by setting the depth at 90 degrees. Then, slowly lower it.
  3. These drills can be used as "fillers" between large compound movements. You can also use them in your warm-up to potentiate your central nervous system for more strength-based work in your training session. 
  4. Only individuals who have demonstrated substantial strength and stability in their lower bodies should be allowed to adopt unilateral versions.
  5. You should drive the legs with the arms, but don't forget the arm swing.
  6. Do not jump off the box. 
  7. Use the cue "extend (as at the hips), absorb" to land softly.

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