How To Do Depth Jumps
Depth Jumps Exercise
Depth jumps are a great exercise to build explosiveness in your hips and legs as well as develop muscle in your quadriceps, gluteus, hamstrings and core section. Depth Jumps will also develop coordination and balance.
If you are having problems with your hips; had injury or surgery, depth jumps are an effective way to begin rehab.
It helps activate the fibres in your core, hips, glutes and leg muscles and get them ready for regular exercise.
Depth Jumps How To
- Stand on the edge of a 50 centimeter plyometric box; feet shoulder width apart and keep your core tight.
- Step out with one leg, jump off and land on both feet.
- Your legs should be on a slightly bent position upon landing to engage the glute muscles.
- Repeat the exercise until you have developed enough strength on your hips and glutes.
- Once you are more confident with your condition and strength level then add a slight bounce forward after every landing.
- When your glutes, hips and legs have gotten much stronger, place a bench or another plyometric box approximately one meter in front of the first plyometric box.
- After you step off the first box and land on both feet, immediately jump up and land on top of the second box.
- Repeat the exercise until you have completed the targeted number of reps.
Form and Technique
Depth Jumps are a form of plyometric exercise which builds explosiveness. The key is to absorb the landing which creates energy.
Then react explosively by returning or unleashing the energy through the second jump.
If you are not confident of your health, start out with a lower box and progress accordingly.
Your body is subject to tremendous forces when you land.
This exercise is used primarily to develop power. Rest periods between sets should be no more than 2 minutes.
If you want to build conditioning, reduce the rest periods gradually in increments of 15 seconds.
Routine for Strength: 5 sets x AMRAP (30 secs rest between sets)
Routine for Muscle Gains: n/a