The 2.5x bodyweight recommendation is there to maximize the effectiveness of depth jumps in a training cycle. I did 1.5 years of true depth jumps barely being able to squat my own body weight and still increased my vertical a significant amount with no injury. The prerequisite of having a 2 to 2.5x bodyweight squat before performing plyometrics was NOT a safety issue. Maximize Plyometric Effectivenessĭepth jumps increase your leaping ability in proportion to your strength levels prior to performing them. No workouts with any significant training effects on Tuesday, Wednesday or Thursday.
A light weightlifting workout on Monday and Friday nights. An example of this type of training week would be performing 4 sets of 10 depth jumps from a 35″ box on Monday and Friday mornings. My standard practice when I was in college, as well as is the standard practice in many Eastern Bloc programs is to use plyometrics in a 1 week microcycle where no heavy weightlifting is used, aside from use as a priming exercise. Priority in Trainingĭepth jumps should have the number 1 priority in whatever training cycle they are used in.
#Soccer tuck jumps full
Full recovery from a true depth jumping session can take anywhere from 4 days to 2 weeks depending on the training load and the work capacity of the athlete. Frequency of Depth Jumpsĭepth jumps have an extremely high training effect. Depth jumping is the exercise origin of what we know here in the USA as ‘plyometrics’.Ĩ Rules of Depth Jumps 1. As soon as contact is made with the ground, the athlete rebounds into a vertical jump, and this is done in one fluid motion. “Invented” in the 1960’s by Yuri Verkhoshanski, a depth jump is a training movement where one starts by standing on a box which can be 12″ to 50+” tall and then steps (not jumps) off, free-falling towards the ground.
To reach the 180-degree or higher separation on straddle and split jumps, practice sitting in the splits and, under the guidance of your coach, practice ballistic kicking repetitions.In case you forgot what a depth jump was, or don’t know, here is a sample video Practice jumps and leaps in repetition down the floor exercise or a trampoline track. Always land with your knees slightly bent. Your arms should rise over your head as you jump and come down halfway in front of you or to your sides as you complete the jump, depending on the skill. The arms must move with the jump to propel the jump higher or the leap farther. Jumps, leaps and hops are not just about the feet and legs. The split leap develops into a switch leap, in which you start with one leg in front and quickly switch so that the other leg is front in the air. The split leap is the same, except in the leap position. In the split jump, you split the legs as in a front leg split. The straddle jump develops into a Shushunova, in which you jump in the straddle and then rotate the body forward so you are parallel with the beam. In the straddle jump, you extend one straight leg to your left and one straight leg to your right. The straddle jump, split leap and split jump are similar to the splits on the floor but require more training to master the 180-degree separation in the air.
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