Stand on top of a strong platform 0. Note the single-leg depth jump places greater potential strain on the legs and back, as such this exercise should only be performed by those with a high degree of prior plyometric training experience.
Assume the same starting position as for the first exercise, but this time drive forward to land about 1m in front of the platform, on the same leg. React as quickly as possible to the ground and hop forward as far as you can. Maintain an upright posture and cycle your hopping leg under your body whilst in the air.
Try 3 x 5 repetitions, alternating left and right leg sets. John Shepherd MA is a specialist health, sport and fitness writer and a former international long jumper. When strength-training needs to happen fast, can supersets work for athletes?
When progress in strength training plateaus, a new strategy is required. It is probably wise to spend a bit more time setting up for a deadlift.
The effects of depth jumps are not only short term as they lead to greater strength changes and more explosiveness. Research indicates that dropping from around thirty inches leads to the greatest explosive strength and reactive abilities.
Thus, a running back or a soccer player would benefit the most from these heights. Dropping from around 42 inches leads to the greatest maximal strength development. Dropping from higher heights are not recommended until an athlete can squat at least 1.
Depth jumps should never be done for high volume and should only be completed one to two times per week. Fewer than ten repetitions is a good standard as the jumps are taxing on the neurological system.
These are a speed-strength tool and not an endurance tool. Andrew Read mentioned in one of his articles that fast swing are good swings.
The fast swing method he described, which originated from Pavel Tsatsouline, utilizes some of the same physiological effects of depth jumps. A kettlebell swing with an aggressive throwing down of the kettlebell on the downswing can activate the same mechanisms. Every athlete understands the need to move fast. At the same time, fast movement without control ends up being sloppy and ineffective.
The real goal is to change tempo, accelerate and decelerate, efficiently. As a coach, the signature gives you the ability to objectively determine where to focus your efforts on both the physical and psychological components of training. Great coaches know how important it is to train with intent. One great example is the mindset of moving a weight as fast as possible.
At this point of the article, the reader is likely asking for the nuts and bolts of the application of doing depth jumps. Setting up a good depth jump can range from having a box and trusting the experience of both he coach and athlete to perform it well without equipment, or it can range to something far more.
Coaches are known to add hurdles to take advantage of the arousal or potentiation of the depth jump and combine it with less demanding jumps. A popular option is to have a sponge ball hanging targeting above to increase and make performance more consistent.
If the depth jump is not reactive, the exercise is fruitless and that requires the right height with the right athlete. The primary variable is obvious, proper heights of boxes for each athlete. With depth jumps ranging from shallow centimeter platform boxes to tall 1.
No coach or sport scientist has the magic metric or guideline that is infallible, but the RSI and some of the other metrics are great references to keeping the heights sane and appropriate. I find that jumping without arms is fine for testing squat jumps and counter movement jumps, but with intense depth jumps, full arm action is suggested.
Something to keep in mind, the longest ground contact time of all plyometric exercises belongs to depth jumps, so more range of motion and longer time to generate forces are needed. How the overload from depth jumps helps with contact times of 80 milliseconds is unknown, one can argue that the shock to the nervous system may have some physiological benefit to the athlete.
Successful depth jumps include the following parameters. One, a ground contact that is brief enough to exploit the stretch reflex. Second, output from the jump to displace the athlete high enough that the forces originate from overcoming protective mechanisms and provide an adaptation with greater motor unit recruitment. Third, and the most important, technique must be of the highest quality, for both transfer and safety.
Listed are the final specifics of executing great depth jumps. Ground Contact Time CT - Contact mats, named after the role they play with measuring first touchdown to take off is estimated to be usually between.
Jump Height JH - The flight time sometimes calculated via formula the amount of displacement or jump height of the athlete. Other measures such as force production can be used with force plates, but jump height is enough with contact mats and a little video. Doing this with a team is not easy, and wearable sensors and other technologies is going to make this more consumer friendly.
When both measurements are collected, one can create a Reactive Strength Index or RSI and get a snapshot on the appropriate height of the box. The ratio above is hardly perfect, since doing well requires specialized attention to get better scores, but performance improvement usually comes when an athlete is near the best ceiling physiologically.
When training improves the ability, rather than practicing the assessment, neurotically the athlete is improving. Increasing height only makes sense when the ratio is maintained, provided contact time is still in range and jump height is the same. If the RSI parameters are not followed the athlete is adapting to potentially ineffective stimulus.
Just having a number improve still has prerequisites such as the technique engaging the hips, since many athletes depend on a knee dominant execution. Depth jumps do overload the lower leg and foot more than traditional jumps that are initiated from the ground. Perhaps humans are programmed and designed to land to absorb energy from heights rather than redirect it, so pretension and an active foot may load the lower extremities. Watching a person step down on the ground they tend to plantarflex their foot and ankle , so slight dorsiflexion may be a safer option.
Several laboratory assessments can evaluate the foot strike during maximal speed, breaking down forces and other details. Those descriptive factors are nice, but the most straightforward way to see the influence of depth jumps is seen if short max velocity sprinting is faster.
Provided the same run up distance is used one can see the flying m and judge if a change is happening each year.
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