Depth Jumps
Description
Depth jumps are an advanced plyometric exercise aimed at developing reactive strength, lower body power, and explosiveness. By rapidly transitioning from a drop to a jump, this exercise trains your muscles to absorb force and generate power quickly, improving your overall athleticism and performance in sports.
Equipment Needed: Sturdy box or platform
Step-by-Step Instructions:
- Stand on a sturdy box or platform of an appropriate height. For beginners, start with a lower height and gradually increase as you become more comfortable and confident.
- Step off the box or platform with one foot, allowing your body to drop straight down.
- Land with both feet on the ground, bending your knees slightly to absorb the impact.
- Immediately and explosively jump vertically as high as possible, using your arms for momentum and driving through your heels.
- Land softly on the ground with both feet, fully extending your hips and knees at the top of the jump.
- Reset your position on the box or platform and repeat for the desired number of repetitions.
Tips and Modifications:
- Warm up properly before performing depth jumps to minimize the risk of injury.
- Ensure the box or platform is stable and secure to avoid slips or falls.
- Focus on minimizing the time spent on the ground between the drop and the jump to maximize reactive strength development.
- Increase the height of the box as you progress to challenge yourself and improve your explosiveness.
- For an advanced variation, try incorporating horizontal or lateral jumps into the exercise.
Sets, Repetitions, and Rest:
Perform 3-4 sets of 4-6 repetitions, with 90-120 seconds of rest between sets. Adjust the number of sets, repetitions, and rest periods based on your fitness level and training goals. Remember that depth jumps are a high-intensity exercise and should be performed with proper technique and adequate recovery between sets to prevent injury and ensure optimal results.
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