How To Do Barbell Jump Squats

Step-by-step Instructions

Here is what you need to do...
Step 1

Today, what I'm going to talk about his speed training. Some things you can do to increase your speed. This worked for me. I took to 2/10ths of a second off my 40 just by adding these little things in there.

Step 2

The first thing is, if you want to go through when seasons coming out, and you going to work out that we talked about earlier, at the end of the leg workout, you want to when you're all finished, put on 135 pounds, two 45 pound plates, and you're going to squat.

Step 3

Now, you're going to go down, and you can grab a chair, usually like a bench that you use for dumbbell work and put it to where you can sit on it.

Step 4

And you're going to take the weight and you can sit on the bench. And then you're going to explode up, and you're actually going to jump up in the air. Now, you don't have to get up 3 feet off the ground, you just need to get about 6 inches off the ground.

Step 5

What it's going to do, it's going to build explosion. So, you're going want to go down with it. Do as many as you can. Don't kill yourself doing these, because you are jumping in the air. So if you feel like you're a collapse, please don't do anymore.

Step 6

But, go down and touch your butt on the bench and then pop up. Get your, I'd say get your feet about 6 inches off the ground. What it's going to do is build your explosion.

Step 7

So, you're starting a football stance, even if your wide receiver, tailback, quarterback, defensive back, anything you're doing, you're building that explosion right from the start. So, it's going to help with your 40 time because you're exploding from there.

Step 8

It's basically when you swing a bat with weights on it, and you take the weight off, so it feel like a toothpick. So, this is what you're doing. You have weight on your back and you're jumping in the air, you're building that explosion.

Step 9

And then also another thing you can do with your lunges, is go a little lighter weight, and when you go down, kind of pop yourself up. So, you're going to kind of do kind of a lunge and jump. So, your going to lunge, when you get to the middle, and your coming up so you're going to want to jump a little bit. You can use a lighter weight for that if you want to throw that in.

Step 10

So, make sure you get a really, really good stretch. Because if you can elongate your strides, you're also going to increase your speed. So, you're going to want to do squat jumps are great. That's really effective. And the lunges, like I said, you want to go down, you're going to pop yourself up again, building that explosion.

Step 11

And some sprint training that you can do is, two things that I've trained with that really helped my speed out. The first thing is downhill sprinting. So if you're doing any kind of running in the off-season and your trying to increase your speed, downhill sprinting will do it. It sounds strange, but what it does is, it makes you to trains you to make your strides longer and that will increase your speed.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

Watch your form.

Stuff You'll Need

Suggested Further Reading

Author Title Price
Book Backyard Drills Football Edition No Price

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This Student Author's Background

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When did you first do this & how did you get started?

I have trained for football many seasons.


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