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A depth jump is an exercise that involves an athlete dropping from a moderate height, and attacking the ground upon impact with as much jumping force as possible. Unlike a take off from place, the depth jump focuses on developing rigid elasticity. The ground contact time is crucial in making this an effective exercise. A quick attack needs to be made as soon as your feet contact the ground, however you still must jump with as much force as possible. In order to jump you need to put some bend into your knees and hips, and quickly extend by pushing through the ground. Speed must not be at the sacrifice of output, and an attempt at producing force must not slow down the elasticity of the attack. Practice of the depth jump technique is required before the program can begin. You can also expect to improve your speed and output in the depth jump movement with consistent practice.
The jump you create after the drop can be a vertical jump, broad jump, or combination of the two. I recommend all parkour athletes to perform a vertical jump after their drop. Parkour has heavy bias on jumps that require a break at the hips to prepare for landing. A straight vertical jump allows for complete focus on extension. In a precision jump scenario the athlete extends, but then has to break at the hips to prepare a landing. The timing of this is crucial for maximum output and a safe landing. Some athletes have great training or intuition that allow them to get a very good extension before flexing in order to land. Even so, a training block that focuses on only extending (without worrying about landing on an edge) will improve the force technique of athletes that constantly cut their jump short in order to land. Basically combining Depth Jumps and Vertical Jumps will give you more bang for your buck.
More important than the type of jump performed after the drop is the appropriate set up. Targets are crucial to monitor improvement, but also for sensory feedback. See the images below for appropriate set ups for depth jumps with a broad jump and vertical jump.
The height of the drop varies depending on the athlete’s preparedness. Lower strength and power athletes should use a drop of 12” - 24” tall. Athlete’s with higher outputs and stronger legs can use a 30” to 42” tall drop. If you are unable to determine where you are at you can perform drops until you see a performance decrease. A performance decrease will present itself in one or two ways, and taking a video recording will be crucial for determining this. First, watch for a decrease in speed of ground contact as you increase the height of the drop. Second, be sure to set up a target (see above images), so that you can determine if you are having a drop-off in power output. For example: if you were touching a target with your hand on a vertical jump from a drop of 15”, but you can no longer hit this target after a drop of 18”, then 18” is too high of a drop for you.
Негізгі бет Спорт Depth Jump - Parkour Plyometric Training
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