![]() Depth Jump | Reps & SetsĪthletes again should never use plyometric exercises as endurance training. Each of these are major contributors to jump height, as well as athletes’ safety. Leg resistance bands will increase the strength in the legs needed for a higher vertical as well as improve stability in the knees. These two sections of the body are in charge of center of balance, as well as joint stability. In doing so, the body will strengthen hips and glutes. Leg resistance bands allow the body to work against the resistance inward. ACL and even meniscus problems can occur with instability upon landing. Often times weaker athletes will allow their knees to shift inwards upon landing. Using leg resistance bands during the depth jump can be very beneficial. Why Use Leg Resistance Bands During The Depth Jump Just be sure that there is no hesitation between landing and jumping. As the athlete improves increase the box height. Mess with the box heights before starting a work out. Be sure that this box is the maximum height the athlete can jump. Another way to choose a box height is to use a box that the athlete can jump on top of. Too low of a box will not give the body optimal load to maximize muscle contraction. Too high of a box will leave athletes hesitating at the bottom because the load is too great. A general rule of thumb is to find a box that the athlete can step off and jump to a maximum height. Using too low of a box will also leave athletes with little results. ![]() Using too high of a box will only diminish the results. When choosing a box height there are a couple things to remember. In layman's terms, by stretching a muscle with additional load that is immediately followed by muscle contraction then the body will slowly learn how to explode at maximum potential. Every time the athlete’s muscles are stretched followed by an immediate vertical leap, they will be increasing neurological response time and muscle contraction potential. This stretch contraction sequence is what improves vertical leap. If the athlete cannot squat one and a half times their body weight, more often than not, they will not be able to immediately jump off the ground. To complete a successful depth jump athletes must be able to immediately accelerate off the ground as soon as their feet hit. A weak body will only crumble under the additional force put on the joints. It is important that athletes be sure to be able to squat at least one and a half times their body weight to truly reap the benefits of the depth jump. The depth jump though, is considered one of the highest intensity level plyometric exercises and the amount of stress put on the body is above most all other plyometric drills.ĭepth jumps are known to improve vertical leap and force output for athletes. A tuck jump is more advanced, but still not as difficult as a one-legged obstacle leap. A simple bound is easy on the body but can still develop the hips and increase speed. There are different levels of plyometric drills that athletes can complete. Plyometric drills are not equally taxing on the body.
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