DEPTH JUMPS
Bodyweight Strength - The Depth Jump is a classic bodyweight strength exercise that can increase explosive power tremendously. Its application is simple, but it is a very powerful exercise that should only be attempted by highly trained athletes who already posses strong muscles, tendons, ligaments, speed, explosiveness, and coordination. It is not for beginner's
The Depth Jump essentially de-trains one of the body's natural responses to receiving an instant force while simultaneously training one of its other natural responses to receiving an instant force.
The exercise is performed by standing on a box and then dropping off the edge of the box onto the floor and then instantly exploding upward into a jump (can be a vertical jump, a box jump, a broad jump, etc). The body is programmed to relax the muscles when a large force is placed on a joint (to prevent injury). Have you ever noticed when jumping from a tree branch or off of some other high object) that your legs just "go out" from under you (go limp) when you land? This is that protective response that your body utilizes for the protecting your joints and muscles in such a scenario.
However, your joints are also programmed to absorb and then utilize the kinetic energy that it received to bounce back with the force that it absorbs , if that force is within its currently trained capacity (essentially acting like a spring that gets compressed and then immediately springs back with the force that compressed it). If you can steadily train your body to practice dropping off of a low surface and immediately springing back up from the ground in a jump then your body will learn that this force is within its realm of trained capability and your "springing" ability will become stronger and your "disabling" response" will become weaker to the forces that you are training your body to effectively "spring" back from. Over time, the height of the box that is being jumped from can be increased or small weights can be held in the hands in order to further increase the force that your body can effectively spring back from.
The functionality of this ability in sports is obvious in that it will allow an athlete to develop the ability to rapidly change directions when sprinting, jumping, etc at higher speeds and under higher degrees of force. This can enhance the performance of a power athlete tremendously. However, the Depth Jump should not be over-utilized because it is very stimulating to the nervous system and very intense for the joints. This is a very powerful exercise and should be treated accordingly. Respect its potential for performance enhancement as well as injury. Use prudence when adding them to workouts and don't overdo them.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
The Depth Jump essentially de-trains one of the body's natural responses to receiving an instant force while simultaneously training one of its other natural responses to receiving an instant force.
The exercise is performed by standing on a box and then dropping off the edge of the box onto the floor and then instantly exploding upward into a jump (can be a vertical jump, a box jump, a broad jump, etc). The body is programmed to relax the muscles when a large force is placed on a joint (to prevent injury). Have you ever noticed when jumping from a tree branch or off of some other high object) that your legs just "go out" from under you (go limp) when you land? This is that protective response that your body utilizes for the protecting your joints and muscles in such a scenario.
However, your joints are also programmed to absorb and then utilize the kinetic energy that it received to bounce back with the force that it absorbs , if that force is within its currently trained capacity (essentially acting like a spring that gets compressed and then immediately springs back with the force that compressed it). If you can steadily train your body to practice dropping off of a low surface and immediately springing back up from the ground in a jump then your body will learn that this force is within its realm of trained capability and your "springing" ability will become stronger and your "disabling" response" will become weaker to the forces that you are training your body to effectively "spring" back from. Over time, the height of the box that is being jumped from can be increased or small weights can be held in the hands in order to further increase the force that your body can effectively spring back from.
The functionality of this ability in sports is obvious in that it will allow an athlete to develop the ability to rapidly change directions when sprinting, jumping, etc at higher speeds and under higher degrees of force. This can enhance the performance of a power athlete tremendously. However, the Depth Jump should not be over-utilized because it is very stimulating to the nervous system and very intense for the joints. This is a very powerful exercise and should be treated accordingly. Respect its potential for performance enhancement as well as injury. Use prudence when adding them to workouts and don't overdo them.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com