Depth Drops
Chris Ullom, ATC, CSCS
In phase one of our plyometric progression we showed you the box jump, which
is basically a way to teach you proper jumping and landing technique. Now
that you have the technique down, it's time to learn to reduce ground reaction
forces (GRF). GRF is the force applied to your
body when your foot hits the ground while running and jumping.
Inability to properly reduce GRF is a major factor in overuse injuries like
stress fractures, tendinitis, and bursitis. when performing the box jump you learned how to use your
hips during the deceleration phase of jumping. Using your glutes to
attenuate GRF will save your ankles, knees, hips, and low back. In
addition, using your glutes will also allow you to produce more power = jump
higher.
The following video demonstrates the depth drop, which is basically jumping
off a box and landing quietly on the floor. You will want to emphasize the
same techniques you learned during the box jump, which is quiet landings (noise
is stress to tendons, ligaments, and bones!), getting your hips back, and being
able to stop your descent without bottoming out. The box height is whatever
allows you to compete perfect reps! This is a fairly high
intensity exercise and if performed incorrectly can really bring the pain.
Keep the volume low (5 sets of 5), emphasizing perfect form with adequate
rest.
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