How to Do
How to Do Depth-jump
The depth-jump should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the depth-jump.
Beginning
Beginning Depth-jump Exercises
Stepping from an elevated box, landing on the ground, then immediately blasting up into a jump is what depth-jumps are all about. The stretch-shortening cycle, which occurs in your muscles to generate power, is enhanced by this procedure. When you land, your muscles absorb the impact and convert it into elastic energy.
Movement
Depth-jump Exercise Movement
1. Choose a box that is no higher than one foot tall.
2. With your feet about hip-width apart and knees very slightly bent, stand on top of the box. Keep your head aligned with your shoulders, hips, and knees. Tight your abdominals.
3. Jump down off the box with both feet, landing with your feet pointed to the front and about shoulder-width apart. You should land on the balls and heels of your feet at the same time. Bend your knees and hips and descend into a half-squat as you land to absorb the impact.
4. Using the momentum from dropping down from the box, push down with both feet; throw your arms forward, and then towards the sky. As your arms propel upwards, simultaneously jump as high as comfortably possible.
Benefits
Depth-jump Benefits
Perform this exercise at home or in the gym.
This exercise builds power and strength in your leg muscles, specifically the muscles in your thighs.
Your muscles will be working to help you decelerate and absorb the momentum as you jump from a higher point to the ground, and then convert some of that energy as you spring up from the jump.
Exercise Aliases
How To Do Plyometrics, Fall Jumps, Plyo Jumps, Explosive Jumps, Platform Jump.
