The Jump Shrug is a compound resistance training exercise to improve neuromuscular function and explosiveness of the hip extensors in preparation for Olympic lifts.
Since the Jump Shrug activates numerous muscle groups simultaneously and in sync we can improve transfer of energy, body control and coordination.
Because the Jump Shrug is an essential component of the Olympic lift sequence and Olympic lifts enhance your athletic capabilities.
Since the body “produces” power while it must stabilize everything you should implement the Jump Shrug in the preparation- and/or hypertrophy training phase.
If you want to become proficient in Olympic weightlifting, use the integrated periodization model for programming.
Learn how to calculate appropriate training phase intensities download chapter 6 – Strength & Conditioning: Resistance Training for Athletes.
Jump Shrug Progression
If you use additional weights…make sure you use appropriate resistance so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining core stability repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form.
Jump Shrug Description
- Position barbell hip level on the rack; add resistance (plates) and attach safety clips
- Take an athletic stance; stand straight, feet are shoulder-width apart; knees slightly flexed; toes point forward
- Use a pronated grip (palms facing down) and place hands shoulder-width apart on the bar
- Lift barbell off the rack; take a few steps back
- In athletic stance, keep elbows extended, slightly flex hips until chest is over barbell; generally barbell will be touching the legs within the lower 1/3 of the thigh (above knee); maintain neutral spine position (push chest out and scapulae [shoulder blades] together); maintain neutral head position (look forward)
- Forcefully extend the hips and simultaneously jump vertically (plantar flexion) while shrugging the shoulders; elbows remain extended throughout the movement
Jump Shrug Targeted Musculature
- Calves (gastrocnemius, soleus)
Following we provide you with some exercises you can use to optimize your training.
Learn more about the purpose of weightlifting for tennis players.
Before you use the Jump Shrug you should have been doing the:
during the preparation- and hypertrophy training phases to become proficient with the exercise and improve strength.
This allows you to progress into more explosive exercises and become a powerful tennis player.
Next we provide you with some more workouts and training tips you may be interested in to optimize your training: