Exercise Tip of the Week: Depth Jump to a Forward Jump/Bound
This is a very advanced exercise and should not be performed by beginners or intermediate athletes. An athlete should be able to Back Squat 1.5 times there Body Weight first before attempting this or other Depth Jumps. This will ensure that the tendons and ligaments in the lower body can sustain the force of the jump. Serious injury to the lower body can occur if the body is not physically prepared for this extreme amount of force placed on it.
Here National Weightlifting Medalist Keith Weitz first steps off a 42 inch Box to the ground. The force of the drop builds up a tremendous amount of kinetic energy in his legs. He then springs upward and forward over a 30 inch and then a 24 inch box. The key is to minimize the contact time with the ground. He absorbs force and redirects/generates force in the opposite direction. This build up of tension along with a short amortization phase followed into a powerful concentric contraction is the essence of Plyometric Training (Shock Training).
The volume of the exercise is kept low, 3-5 reps, with ample rest time to recover from the movement between sets 2-4 minutes.
For more information on Plyometric Training and how it can make you a Faster, more Explosive Athlete contact us at 480-813-5477.