When it comes to training for any sport skill, specificity and overload are two principles you must have strongly in your corner. Much of this problem is due to a lack of understanding of the theory behind the depth jump, and what athletes are trying to accomplish in its performance! Anatomy of the perfect depth jump The problem is that it is also the most misrepresented and misperformed exercise among many athletic populations. From Russian high jumping to cult sprint training methodology and commercial basketball performance programming, the depth jump is widely used. My track seasons also benefited, as I held the state lead in the high jump for several months during my senior year of high school.Īll that being said, the depth jump is probably the most powerful exercise an athlete can utilize in terms of specific force overload. Within two months of weekly high-intensity depth jump workouts, I found that not only had my jumping improved by around 5” (12cm) off both one- and two-leg styles of jumping (enough to score me a windmill dunk), but I was also faster and had increased speed and agility on the court. SQUAT INTO TUCK JUMPS MUSCLES WORKED MANUALI was sold hook, line, and sinker after reading the short manual and began my depth-jumping journey to a higher vertical jump and better athleticism. The program was based, not on high-frequency plyometric exercises that were the flavor of the day, but rather on a low-frequency, high-intensity performance of a key exercise: the depth jump. Ordering that program altered the course of my athletic career-maybe even my life. When I was 16, I found a plyometric program claiming to be more “science–oriented” in the back of a basketball magazine. I acquired a few small gains here and there, but nothing dramatic. I tried high-repetition plyometric programs, ran stairs, did wall sits, basic strength training, and more. If one exercise might be close to an enchanted pharmaceutical for the vertical jump and explosive power, however, it would be the depth jump.Īs a young athlete, I tried any training method I could get my hands on to improve my speed and jumping ability, as well as inventing many others. If you feel any pain, stop.I’m not big on pushing single training exercises, as too many athletes tend to search for the “magic pill” that will transform their athleticism. Perfect your technique before cranking up your reps.Īnd remember: Challenging yourself is one thing - hurting yourself is another. If you’re leaning too far forward, you could injure your knees or spine.įYI: Keep in mind that 5 perfect squats with proper form are better than 10 struggle-city jump squats. As with regular squats, your knees shouldn’t move in front of your toes while you’re getting low. Even if you don’t feel it right away, you might endure some achy, breaky joints the next day. To reduce stress on your joints, you’ll want to make like a feline and land super softly on your feet. Instead, focus on powering the move with your hamstrings and glutes. This can strain your muscles and potentially injure your knees. Don’t be tempted to propel up using your knees. SQUAT INTO TUCK JUMPS MUSCLES WORKED HOW TOHere’s how to avoid the most common ones when it comes to jump squats: Hannah Montana was right - everybody makes mistakes.
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