How to do the drill
- Lower slowly towards the chair and stand with stable feet.
- Make a very low jump and land quietly on both feet.
- The coach checks knee alignment and comfortable range. Stop if pain occurs.
Dosage and rest
2 rounds: 6 chair squats + 4 low jumps; 60 s rest.
Common error and correction
Higher jumps with unstable landings: reduce height and repetitions.
Make it easier
Only chair stands and balance.
Next challenge
The coach introduces resistance individually; no unsupervised maximum tests.
Use a safe space and age-appropriate supervision. Stop if pain or dizziness occurs and tell an adult or coach.
Evidence and guidance: [strength][ioc]
An educational adaptation. Sets, duration and sequence are editorial suggestions informed by the cited sources, not an individual prescription or a named coach’s exact programme. A coach adjusts for experience, maturity and total load.