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December 10, 2012
How to Get More “Pop” Out of Your Depth Jumps
Different athletes require different jumps
Every jump (plyo) we do at Sparta has a purpose.  First and foremost, we are training the nervous system and the stretch shortening cycle (see Sparta Point).  Additionally, we are training each athlete based on the plane and tempo that will best address their movement signatureTM needs. We can divide our jumps or reactive strength movements into several categories:
  • Tempo – Short vs Long
    • Short Stretch Shortening Cycle
    • Long Stretch Shortening Cycle
  • Plane – Sparta 101
    • Vertical
    • Horizontal
    • Lateral
Depth jumps are a perfect example of a plyo that addresses the Short SSC in the Vertical Plane

Coaching Keys:

  • Body Position (Toes Up, Chest Up)
  • Arms Back (Ready to use for momentum)
  • “Pop” Through the Sweet Spot
At Sparta, we complex (pair) these depth jumps with squat variations to improve athletes’ LOAD within their movement signatureTM.  This combination trains the neuromuscular system for improved vertical force production and stretch shortening cycle efficiency.  Depth jump height, or the distance they drop down from a box, is progressed based on each athlete’s level (See Sparta Point).  This objective level systems is based off relative strength and requires athletes to master body control before being advanced to more difficult progressions. Understanding how your body moves, and what you need as an athlete changes everything. Lifting and jumping makes you stronger and more powerful, but lifting and jumping with a purpose makes you a better athlete. Understand your movement and train with a purpose.
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December 10, 2012
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4 thoughts on “How to Get More “Pop” Out of Your Depth Jumps”

  1. Since I came down to train with you guys I have been experimenting with focusing on dorsiflexion in situations were I can rebound out of jump and finding it a very helpful cue. In parkour we use plantar flexion allot to absorb landings but I think we have over generalized the idea that the foot should always contact in a plantar flexed manor more focus on the appropriate times to dorsiflex has improved my performance significantly.

    1. Great Rafe, yes it is all about timing. Dorsiflexion may occur at different times in the anticipation on landing, generlly depending on the height you are dropping from, as well as the proceeding movement (forward lateral, or even vertical again)

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