The weighted squat jump is a very simple exercise that can be performed just about anywhere. This exercise will increase your overall strength along with your maximal explosiveness. Use weighted squat jumps near the beginning of your workout to ensure that you have enough energy to perform them correctly.
The only drawback to weighted squat jumps is that you will need some sort of weight on your body. You can hold dumbbells in your hand, but this can be more of a pain than it’s worth. I would highly recommend you try something like the X Vest. This is a weighted vest that can be adjusted to suit your needs. You can also use it for lots of other training purposes other than weighted squat jumps.
Be sure to stretch out your knees before beginning this exercise. Squats in general can put a lot of stress on the knee joints especially if extra weight is added. Once you are ready with your weight, stand in a normal straight up position. Squat down, and then explode up as high as you can. If you feel like you’re barely getting off the ground be sure to drop the weight a bit. You’re training to jump higher, not to hurt yourself.
This squat and jump motion should be repeated without a rest between reps. Repeat the exercise for 10 reps and 2-3 sets during your workout.
Weighted Squat Jump Video