Semi Squat Jump (Male)

Setup

1. 01Stand with feet about shoulder width apart on a firm surface.
2. 02Keep the chest up and hands relaxed at the sides or in front.
3. 03Confirm clear space overhead and a stable landing area.
4. 04Do a few bodyweight squats to prime the pattern.

Execution

1. 01Dip quickly into a quarter to half squat with hips back.
2. 02Swing the arms down during the dip, then drive them up as you jump.
3. 03Extend the hips, knees, and ankles fully to leave the floor.
4. 04Land softly back into the shallow squat position.
5. 05Rebound into the next jump with minimal pause.

Checkpoints

• -Dip depth stays around a quarter to half squat, not a full squat.
• -Knees track over the toes on the dip and the landing.
• -Heels touch down after the forefoot on each quiet landing.
• -Torso angle stays consistent instead of collapsing forward.

Common mistakes

• -Dipping too deep and turning the drill into slow squats.
• -Landing with locked knees.
• -Letting the knees cave inward under fatigue.
• -Pausing too long between reps and losing the elastic rebound.