Getting more explosive in a deep squat?

[wannabeArtemis]

Are there specific exercises to get more explosive strength at the bottom of a squad?

For context, I'm a cheerleader and been working on partner stunts quite a bit. Now since I'm quite tall and my flyers pretty short, I have to go pretty far down into a deep squat at the start of a lot of our stunts. But I'm not very fast at getting up from there which obviously impacts the momentum for the whole movement - I have long femurs too, which doesn't help, especially bc you also can't put your upper body too far forward or the physics get difficult for the stunt - I kinda use my flyer's weight as a counter (and yes they could pull the prank of just stepping away instead of going for the stunt and I'd fall on my ass lol).

So basically for the first bit of upward movement I always feel sooo slow and only once I hit a certain point I can actually speed up. It means the whole movement takes more strength than it otherwise would and while I can usually force it up there, it's not super clean and we have less room for error on timing and such (and yes I'm also working on ankle mobility and such but that's a whole other thing).

I'm already doing plyometrics but I'm wondering if I could isolate that end range of motion more - grab a medicine ball and try to throw it up while only staying in that low range and not getting all the way up or something? Or is that pointless and I should just keep going with the full range exercises like squat jumps and such?

 

[Klara]

Hi! Reading your post made mile think of one exercise: jump squats! But, honestly, I think you already have that incorporated in some of your workouts.
I think you can get great benefits from explosive exercises as well (like burpees, jumping lunges, box jumps, etc.). Since you've mentioned that you're tall, I've saw that tall people often struggle with endurance, but not sure where you're at with this...