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Exercise: Depth Jumps

Depth Jumps are a Plyometric Exercise that is can increase an athletes lower body and total body power output, as well as increase an athletes running and sprint speeds.

Have you tried this exercise? Share your training experience with us.

Primary Muscle Groups: Gluteus Medius & Maximus, Quadriceps (Vastus Lateralis, Rectus Femoris, Vastus Medialis and Vastus Intermedialis), Hamstrings (Biceps Femoris, Semimembranuous & Semitendinuous), Erector Spinae, Gastrocnemius-Achilles complex, Adductor Musculature and Abdomen.
Technique Ques: Stand on top of a box with feet shoulder width apart. Shift 1 leg forward, so the heel is off the box, hanging above the floor. Take a step off the box, and drop down into a squat, with both feet making contact with the floor at the same time, with toes on both feet facing forward. Allow the ankles, knees and hips to flex naturally, as you absorb the impact of stepping off the box, and when you reach 90o of knee flexion, jump as high, and as fast as you can through powerful extension of the ankles, knees and hips. Land this jump as you did the first, softly and under control.

Note: This exercise should not be completed until the athletes jumping and squat mechanics have been thoroughly screened.
Options for Progression: Training progressions for this exercise include increasing sets and reps, and decreasing the rest to work ratio. Keep in mind that maximal power is developed through maximal effort, an athlete can increase their sport-specific abilities by modeling their set to rep and rest ratios by the demands of their sport. For example, high jumpers execute 1 max rep, where basketball or volleyball athletes require repeated efforts.


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This website is not intended to provide medical advice whereby any and all exercise suggestions or recommendations contained within should not be taken as such. Please review the PTSI Privacy Policy and Authorized Use Policy and consult your physican before engaging in any activity described in this website.
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