Exercise Database

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Course: PHRE 5003 – High Performance Training Movement Pattern: Lower Body Target: Quadriceps Synergist(s): Gastrocnemius, Gluteals, Hamstrings
Exercise
Regressions: Progressions:

Equipment: Plyo box
Description:

The depth jump is a plyometric movement designed to improve explosive power, therefore reps should be limited to 6 or fewer.

Start with a plyometric box between 12-42″ high. N.B. The higher the box, the greater the stress experienced.

  1. Assume a comfortable upright stance with feet shoulder-width on the box, toes near the edge of the box.
  2. Step from box.
  3. Land on the floor with both feet, swinging the arms to help propel yourself back upwards.
  4. Upon landing, immediately jump up as high as possible.
    • Time on the ground should be kept to a minimum.

Variation

  1. Depth jumps can be combined with a box jump or bounds for more advanced trainees
Common Error(s): Valgus knees
Spotting:
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