Pause-squat stairs-jumps
Lower-body elasticity
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1m 7s
THE WHAT & HOW:
A staircase jumping context designed to develop maximal power output using pause-based jump variations, with step height providing a clear and measurable progression system. The focus is on increasing force production (force x velocity) from static positions, where elastic contribution from the stretch-shortening cycle is reduced, and the practitioner must rely on pure concentric force development.
Resource contents:
0:05 - Mid-pause stairs-jump
0:35 - Deep-pause strairs-jump
The work is structured around two pause positions: a mid-pause at approximately 90° knee flexion and a deep squat pause. Both positions remove momentum and force a “dead-start” expression of power, placing greater demand on rate of force development, coordination under load, and efficient recruitment of force from a stable base. Progression is tracked through step increases while maintaining consistent jump quality and control.
From an execution standpoint, each jump begins in a fully organised paused position. The practitioner maintains an upright chest, neutral spine, and balanced pressure through the feet before initiating the jump. The arms are loaded behind the body and then drive forcefully upward to support timing and vertical projection, helping to coordinate full extension through ankles, knees, and hips.
Across both pause variations, the key focus is producing clean, committed efforts from a static start without hesitation or collapse in position. The goal is to express maximal force quickly while maintaining structural integrity, ensuring that increased step height is met with both power and control rather than compensatory movement.
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