Paused jump squats are a great plyometric training exercises that you can perform on your own. In a paused jump squat you should squat down and jump in the air. When you land you should be starting to get into another squat. Before you are in a full squat, though, you should pause halfway through. This strengthens your muscles because you are pushing against momentum. Only stay paused for about a second because if you stay too long then you will stop gaining as much strength and it will become pointless. Once you have paused and squatted down again, jump up and repeat the process for a certain amount of repetitions.
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