How much you can squat is one of the top predictors of
vertical jump, speed, and overall athleticism for any sport.
Here are 5 ways you can increase this ability.
1. Deadlift
Stand with your feet shoulder-width apart and a loaded barbell
on the floor in front of you. Bend at the knees and grab the bar
with an overhand grip, just outside your legs. Keeping your back
straight, stand up with the bar, driving your hips and glutes
forward. Now lower the bar to the floor and stand up without it.
Then repeat the move so that for each rep, you start with the
bar on the floor.
2. Diagonal Chop
Hold a 6- to 8-pound medicine ball or plate in front of your
chest and stand with your feet shoulder-width apart. Pivot on
your right foot and rotate 90 degrees to the right, while
raising the ball up and to the right. Make sure to keep your
left knee aligned with your toes to prevent it from twisting.
Next, pivot on your left foot and bring the ball down toward
that foot. That's one repetition. Do 10 reps, then switch sides.
(follow the link above to a bargain Medicine Ball)
3. Vertical Chop
Raise a 6- to 8-pound medicine ball straight above your head and
stand with your feet shoulder-width apart. Chop down between
your legs with the medicine ball, but don't let it touch the
floor. Keep your hips, knees, and feet aligned as you would for
a squat. Do 10 to 12 repetitions.
4. Reaching Lunge Chop To Overhead Reach
Stand holding a medicine ball over your head with your arms
straight. Lunge forward and bring the ball to the instep of your
front foot. Pause when your back knee is about an inch off the
floor, then push back to the starting position. Do a set of 10
reps with one leg before lunging with the other.
5. Swiss-Ball Russian Twist
Lie with your shoulder blades and head on a Swiss ball and your
feet flat on the floor. Hold your arms straight above you and
clasp your hands together. Slowly rotate your shoulders to the
left until your arms are roughly parallel to the floor. Pause,
then rotate to the right. Do two sets of 15 repetitions.
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Sport Specific Training Exercise of the week
Medicine Ball Chest Pass on Balance Disc - Standing on a Balance
Disc, throw a Medicine Ball to a partner or a bouncing Medicine
Ball against the wall, and catch it, trying to maintain balance.
This will work your proprioception muscles while strengthening
your feet, ankles, and upper body. Advanced: Try this one one
foot!
