Jump squats have two variations—the deep squat jump and the half squat jump. In both, begin in standing position and lower down to the specified height, either deep position or half position. Accelerate upward quickly firing the hips, knees and ankles to gain maximum height with the jump. Upon landing, immediately begin the next rep. Spend as little time on the ground as possible.

*Coaching point: Schexnayder recommends athletes use about 1/4 of their body weight for this exercise. Depending on your weight, use a bar on the back or dumbbells.