- The med ball squat jump is an excellent progression of the basic squat jump that further builds on strength, balance and control.
- The exercise is scalable across all ability levels, using differently sized and weighted MBs, depending on whether the focus is on strength or endurance.
- Choose a suitable med ball. As a guideline, aim for 5-10% of your bodyweight for speed-endurance; or 10-15% of your bodyweight for strength-endurance. Hold the med ball close to the body at chest height.
- Keeping the med ball close to the body, begin the squat jumps. Note that height is not important – instead, focus on proper technique and establishing a consistent rhythm.
- Keep the core engaged throughout and drive the hips up and forwards, with full extension.
- Repeat continuously for reps or time.
- Compared to the regular squat jump, the use of a med ball requires more control of the balance. During a regular squat jump, one can correct any momentary loss of balance with little arm adjustments. When holding a med ball, you remove the use of the arms for stability; this becomes greater as the weight of the ball increases. Therefore, you will often find the core muscles to engage more during this exercise, and you will naturally maintain a lower jump height until control improves.
- There are two considerations for choosing the right weight. If you wish to enhance speed-endurance, then choose a ball that is 5-10% body weight, and aim for sets of 10-12 reps (or until you start to slow down). If you want to improve strength-endurance, try using a ball that is 10-15% body weight, and aim for 5-10 reps. In both cases, you should still maintain an explosive movement with good hip drive – the real difference is the rep range.
- To mix things up, try using this exercise in between full strength exercises, as part of an overall high-intensity workout.