At the end of the drop, the athlete will hit the ground as softly as possible, and then reverse the movement into a jump upwards.Variations of depth jumping may include lateral drops off the box with a straight fall and reaction, or jumps for distance off a box, which are taken into reactive jumps for distance. The initial drop off the box should typically be performed down at a 30-45 degree angle (not straight down in a 90-degree fall) to increase the contribution of the posterior chain of the jump, and promote some forward-moving reactivity.Rather, the height is determined by the ability of the athlete and the goal of the exercise. The height of the box can be anywhere from 6” to 50,” and there is no magic number for any particular athlete. A drop from a box, bench, or elevated surface individualized for the strength or reactive component that is being trained, the current training intensity, and the individual plyometric ability of the athlete.With a need for eccentric strength in mind, enter the depth jump-an exercise that involves the following sequence: This energy storage in the eccentric phase will largely determine the outcome of the jump. Slapping weight on athletes and having them jump is great, but it tends to overload the “up” or concentric portion of the jump more than it does the “down” or eccentric portion-the portion of the jump where the greatest amount of energy is stored. Weighted jumping (such as a weight vest) has its own shortcomings. While having a barbell on one’s back is a nice way to overload, the brain reacts to this movement with a perception of a vertically raised center of mass, subtly altering jump biomechanics. If you want to jump higher, something like jumps with a barbell on your back does a great job of overloading the jump pattern, but an external weight high on the spine will always cause more accessory recruitment than typical jumping. When it comes to training for any sport skill, specificity and overload are two principles you must have strongly in your corner.
Much of this problem is due to a lack of understanding of the theory behind the depth jump, and what athletes are trying to accomplish in its performance! Anatomy of the perfect depth jump The problem is that it is also the most misrepresented and misperformed exercise among many athletic populations. From Russian high jumping to cult sprint training methodology and commercial basketball performance programming, the depth jump is widely used. My track seasons also benefited, as I held the state lead in the high jump for several months during my senior year of high school.Īll that being said, the depth jump is probably the most powerful exercise an athlete can utilize in terms of specific force overload. Within two months of weekly high-intensity depth jump workouts, I found that not only had my jumping improved by around 5” (12cm) off both one- and two-leg styles of jumping (enough to score me a windmill dunk), but I was also faster and had increased speed and agility on the court.
#Sl tuck jumps manual#
I was sold hook, line, and sinker after reading the short manual and began my depth-jumping journey to a higher vertical jump and better athleticism. The program was based, not on high-frequency plyometric exercises that were the flavor of the day, but rather on a low-frequency, high-intensity performance of a key exercise: the depth jump. Ordering that program altered the course of my athletic career-maybe even my life. When I was 16, I found a plyometric program claiming to be more “science–oriented” in the back of a basketball magazine. I acquired a few small gains here and there, but nothing dramatic. I tried high-repetition plyometric programs, ran stairs, did wall sits, basic strength training, and more. If one exercise might be close to an enchanted pharmaceutical for the vertical jump and explosive power, however, it would be the depth jump.Īs a young athlete, I tried any training method I could get my hands on to improve my speed and jumping ability, as well as inventing many others.
I’m not big on pushing single training exercises, as too many athletes tend to search for the “magic pill” that will transform their athleticism.
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