How To Do Depth Jumps

Depth Jumps

Purpose:

  • Build Explosive Power
  • Teach Proper Landing Mechanics
  • Build Maximal Leg and Hip Power
  • Increase Eccentric Landing Strength

Prime Movers:

  1. Gastrocnemius (Calves)
  2. Quadriceps (Legs)
  3. Glutes (Hips)
  4. Hamstring Complex (Legs)

Equipment Set-Up

Set up one or more boxes on top of each other until you reach the desired intensity and always check that it is stable to stand on before making any attempts.

The box height is used for determining intensity. Always set the box to a height that is difficult, but manageable.

During all depth jump variations, there should be steps placed to walk up before the next attempt, in order to save energy for the movement.

*Always check the landing space is level and clear of any obstructions before dropping down.


How To Do Depth Box Jumps

Preparation

  • Begin by standing on top of a sturdy box, near the edge.
  • Hold your hands out in front of your torso and raise one foot so that it hangs out in front of the edge of the box.

The Drop

  • Quickly leap about one foot out in front of the box set-up.
  • Prepare to land softly.

The Landing

  • Lead with the balls of your feet as you touch the ground.
  •  Allow your hips, knees, and ankles to flex simultaneously.
  • Try to land softly and silently, controlling your bodyweight.
  • Let your arms drop to your sides as they carry the momentum downward
  • Press your knees outward as you land while flexing your glutes.
  • Hold the base position for two seconds to check your form and get your body used to land properly.
  • Adjust positioning as necessary before standing.

Things to Remember

  • Land soft and silent, controlling your body.
  • Lead with the balls of your feet.
  • Push your knees outward as you land.
  • Pause in the base position.

 

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