Band-loaded jump squats for explosive, springy legs.
Keep your knees pushed out against the band on landing so they never cave on impact.
The jump itself is pure quad and glute power, loading in the quarter squat and exploding through triple extension. The band's real contribution is on the landing, it constantly tries to pull your knees inward, so every takeoff and touchdown becomes practice in keeping the knees pushed out under speed. That mix of explosive output and enforced landing mechanics is what makes it more than just jumping around.
A quarter squat is the sweet spot for jump squats. Deep squatting between jumps kills the elastic rebound, you want a quick dip, a violent drive, and a soft landing straight into the next dip.
The band is there to protect the position, it trains you to land with knees pushed out instead of collapsing in. Keep landings soft and quiet, and stop the set the moment your landing mechanics get sloppy.
Keep sets short and explosive, quality drops fast once fatigue sets in. Crisp low-rep sets build power, long grinding sets just build bad landings.
