Tip: 3 Jumps for an Explosive Squat

Accelerate through your sticking points. Master these three jumps.

Jumps will develop your rate of force development (RFD) and enhance your ability to accelerate the bar through sticking points in the squat. Use box jumps, weighted box jumps, and depth jumps to enhance your RFD.

Note: It's critical when performing box jumps to focus on displacing your hips as high as possible, not just pulling your knees up to land on the box. You shouldn't use a box that causes you to land in anything lower than a parallel squat. Make sure you land on the box softly on all reps.

Depth jumps are an extremely powerful training tool but are also very taxing to the body and nervous system, so they must be used strategically.