Plyometric leaps exercises emphasizes maximum height and horizontal distance.
Depth jumps use the athlete’s body weight and gravity to exert force against the ground. Depth jumps are performed by stepping out from a box and dropping to the ground, then attempting to jump back up to the height of the box. Because depth jumps are of a prescribed intensity, one should neverjump from the top of the box as this adds height ad increases the landing stress. Rather, one should attempt to step out into space before dropping to the ground Cotrolling the height dropped helps not only to accurately measure intensity but also to reduce overuse problems. Upon making contact with the ground, athlete directs the body up as fast as possible, the key to performing this exercise and decreasing the amortization phase is to stress the “touch and go” action off the ground.
Researchers from the soviet union have shown that depth jumps were an effective means of increasing athletes’ speed and strength capabilities.
Determining maximum dept jump height
1. the athlete is measured as accurately as possible for a standing jump-and-reach
2. The athlete performs a depth jump from an 18-inch box height, trying to attain the same jump-and-reach score.
3. If the athlete successfully executes this task, he or she may move to a higher box. The box height should be increased in 6-inch increments. Step 2 is repeated until the athlete fails to reach the standing jump-and-reach height. This then becomes the athlete’s maximum height for dept jumps.
4. If the athlete cannot reach the standing jump-and-reach height form an 18-inch box, either the height of the box should be lowered or depth jumping abandoned for a time in favor of strength development. If the athlete cannot rebound from a basic height of 18 inches he or she probably does not have the musculoskeletal readiness for depth jumping.
This progression is to provide more of an elastic and reactive execution than the normal countermove leap.
Begin in the same position as the depth jump.
Drop or fall from from the elevated surface, landing in takeoff position, and initiate takeoff immediately upon touchdown. The leap is performed by gaining distance and height outward. The leap is a single, intense effort; therefore it is helpful to have a pit of sand or foam to cushion the landings.