by Brett Holland, PT, DPT, CSCS
Laymen’s Cliff Notes:
•Depth Jump Definition: A depth jump is considered an impact plyometric involving a substantial drop from a surface, subsequent contact with the ground, and then a quick upward burst/jump.
•Depth Jumps involve the stretch shortening cycle (think of when your doctor tests your reflexes with a hammer), which causes a powerful reflexive muscle action.
•Depth Jumps SHOULD NOT be taken lightly, and should only be performed by individuals whom have reached an adequate level of preparation and sports mastery. If used incorrectly they can cause unwanted overuse injuries and potentially worse.
•If used correctly, Depth Jumps can provide the following:
•Increased vertical jump height
•Improved mechanical efficiency of the muscle
•Improved sprint times and explosiveness
Depth Jump Benefits
A 2014 Study performed by Arazi et al. found that depth jumps resulted in improved vertical jump, sprint times, leg press, and agility testing (T-test) [1].
Exercise dosage: 6 weeks: 5 x 20 jumps from a 45 cm drop height twice per week
A 2011 study by Mcbride and Snyder divided division I track and field athletes whom participated in jumping events into a depth jump (drop jump) and a control group. The experimental group (depth jump) exhibited improved mechanical efficiency (the amount of energy expenditure for the amount of work) as well as improved jump height [2].
Exercise dosage: 4 Training Sessions
20 repetitions of counter-movement jumps, 20 repetitions of depth jumps from 40 cm, 60 cm, 80 cm each session
No Need For Fancy Equipment!
Mcclenton et al. found that depth jumps outperformed the Vertimax jump training in regards to vertical jump [3].
Exercise Dosage: 6 weeks: Depth Jump Group: Began with 2 sets x 4 Jumps x 50 cm box twice weekly
Ended with (at 6 weeks): 4 sets x 10 jumps x 100 cm box twice weekly
(My only gripe with this study is the depth jump group not only increased height of the box during the 6 weeks, but also the volume of jumps. The Vertimax group began with a higher volume and over the 6 weeks increased intensity of the resistance bands but decreased jump volume. However, total volume of jumps throughout the 6 weeks was roughly the same. Regardless, depth jumps provide an inexpensive means to improve vertical jump height.)
References:
1.Arazi, Hamid, Madhi Mohammedi, and Abass Asadi. “Muscular Adaptations to Depth Jump Plyometric Training: Comparison of Sand vs. Land Surface.” Interv Med Appl Sci. (2014): n. pag. Pubmed. Web. 17 Oct. 2014. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4168734/
2.Mcbride, JM, and JG Synder. “Mechanical Efficiency and Force–time Curve Variation during Repetitive Jumping in Trained and Untrained Jumpers.” Eur J Appl Physiol. (2012): n. pag. Pubmed. Web. 17 Oct. 2014. http://www.ncbi.nlm.nih.gov/pubmed/22294292
3. McClenton, LS, LE Brown, JW Coburn, and RD Kersey. “The Effect of Short-term VertiMax vs. Depth Jump Training on Vertical Jump Performance.”J Strength Cond Res (2008): n. pag. Web. 17 Oct. 2014. https://www.researchgate.net/publication/5305975_The_Effect_of_Short-Term_VertiMax_vs_Depth_Jump_Training_on_Vertical_Jump_Performance
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