The squat box jump is a basic exercise to develop explosive leg and hip extension through the full squat range of motion in order to improve speed and acceleration out of the squat. Adding a pause increases the effect on rate of force development by removing the stretch-shortening reflex.
 
Sit into the bottom of a squat and pause for 2-3 seconds. After the pause, drive with maximal force to jump up onto a box.
 
It’s generally best to use a box well under what you can actually jump onto so you can focus on jumping as high as possible and coming down onto the box slightly rather than having to strain to lift the feet to the box.
 
Focus and demand on the legs can be increased by removing the swinging of the arms—hold the hands loosely at the chest.
 
Purpose
The pause squat box jump is a basic exercise to develop explosive leg and hip extension through the full squat range of motion in order to improve speed and acceleration out of the squat. Eliminating the elasticity of a countermovement with the pause creates a greater demand on rate of force development.
 
Programming
Pause squat box jumps should generally be done for 3-5 reps per set, with 3-10 sets. In weightlifting, they are usually done at the end of a training session. This prevents their fatiguing the lifter for the performance of more sport-specific speed-dependent lifts, and also helps improve explosiveness by forcing the body to recruit more and higher-threshold motor units when partially fatigued.
 
Variations
This jump can be performed without an arm swing to focus maximally on leg and hip power—hold the hands loosely at the chest.