Exos | Formerly Core Performance

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Core Knowledge


Squat Jump - Non-Countermovement to Stabilize

Starting Position

  • Standing with feet just outside of shoulders and hands behind head
  • Sit back and down into squat position, keeping knees behind toes, and pulling your arms behind your body.


  • Jump vertically, extending your hips and swinging your arms forward
  • Pull toes to shins in mid-air to prepare for landing
  • Land in starting squat position, hold for one to two seconds

Coaching Keys

  • Keep chest up during jump
  • Extend hips completely during jump
  • Land softly with hips back and down

You Should Feel It

  • Working your hips, knees and ankles

Tags: Hip, Knee, Ankle, Power, Lower Body Push