Name: Depth Jump
Uploaded: 2023-04-23T07:03:46.000Z
Duration: 8 min 35 s

English captions

https://stream.mux.com/tfT5VPhQAthfU00U9UUJPS94OCrYNFk00iclIt004iChBY.m3u8

Learn how to properly perform the depth jump in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on proper landing mechanics, posture, and exercise modifications (including progressions and regressions) to safely build explosive power and improve vertical jump performance. Enhance lower body strength, coordination, and reactive ability while reducing injury risk and optimizing athletic performance. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to develop power, agility, and jump technique.

Introduction to Depth Jump Technique

Fundamentals of Eccentric Loading and Jumping Mechanics

Progressing the Exercise: Height Adjustments and Form

Advanced Techniques: One-Legged Depth Jumps

Recap of Key Concepts in Depth Jump Training

Depth Jump

This is Brent of the Brookbush Institute, and in this video we're doing a very challenging progression of the box jump, the depth jump. I'm going to have my friend Jeremy come out and help me demonstrate this video. Now we're going to use all of the same cueing we did for our other power training videos: we're going to talk about form, we're going to talk about the eccentric load which the depth jump is all about, the quick amortisation phase, speed and of course control and landing soft. So the big addition that the depth jump adds to our box jump exercise is now Jeremy's going to jump off of a box, which is now going to create a bunch of momentum which is going to increase the amount of eccentric load. So that eccentric load of course is what we need so that we can use things like myotatic reflex, the elasticity of our connective tissues to increase our force output with volitional muscular contraction. The hard part about this exercise from a practical standpoint as Jeremy already knows because we've practiced this a few times, is trying to learn how to land and quickly spring back up. So he's going to start with his hands up just like he did before, and just like on the Box jump how we have to go down as our hands go down, he's going to have to practice the timing so that his hands are at the bottom of this movement when he's at the bottom of his movement on the floor. You with me? (Yep). Alright and then the other big cue, make sure when they land they land on the ball of their foot or the area just behind the ball of their foot. Sometimes it helps if you have seen the tibialis posterior activation video for somebody to step out this way lift up their toes, and aim the ball of their foot off the floor and then just fall off the box. Pretty good, pretty good that was a lot of leg let's try to get a little bit more of those upper body mechanics back into it. If you have to just land, let's try it just landing a couple times. So what I want you to work on is just fall off and I want you to land at the bottom right here with your arms at the bottom, nice and soft. There we go that was nice, let's try doing that a couple more times. Pretty good, your arms actually beat you down that time. Okay better, let's try a little quieter this time, ninja. Alright now let's do that followed by the jump. There we go, okay so now we're starting to get the form together, remember form counts more than anything else on power exercise. For some reason people forget about that, they think height, they think speed, they're like I have to make this as explosive as possible and form goes out the freaking window. Power is a lot about technique, so let's see that wonderful thing you just did except this time I want you to one notch up on the speed. Okay that was like four notches up on the speed, let's make sure we get to the bottom of our squat, make sure our arms match up. Yeah your arms beat you down, this takes some time this does take some time, but if you get their technique straight you are going to see huge huge huge improvements in their power training, much better than you've had in the past. Alright so start with your arms up, now we're getting somewhere. That started looking really good. Let's do a couple more like that, this time I want you to concentrate on landing soft two heel to toe. That was fantastic, that was fantastic. Now think about this, how would we progress this exercise? Again a few ways to go, weight is not the . Be careful just with going with a higher box here because we still want to make sure that this doesn't become a hip flexion technique, where people are landing up in here. We could increase the height of this box a little bit, but that would be tough. Make sure when you guys do that you increase the height of the box they're jumping off of, you're doing that in like four or six inch increments. You don't want to go up a foot, somebody's going to really feel that probably not in the place they want to, like their low back or their knees, or something like that, so we could increase the height of this box. If Jeremy really started producing some more power we could increase the height of this box. So let's try, lets start increasing the height of that box first. Let's see how good Jeremy is at eccentrically decelerating here. It's going to be tight, this is a New York clinic space is a little tighter out here in New York. That was nice, how did that feel? Felt alright. That puts a lot more load on his legs, you have to remember acceleration due to gravity -the higher he gets the longer he has to accelerate through that fall that increases the amount of momentum a tremendous amount, if you don't believe me just ask a physics professor. There you go, that was pretty good. Now we could go the other way, and sometimes you're going to have to experiment with this see which one you think is going to get a better result. This is kind of where the art of training comes in, do I need to increase that box or that box. Nice job, let's try that a little quieter, that looks pretty good that look like a challenge. Really nice job. Now a huge huge monumental step and you can you can stop for a second here Jay, a huge monumental step would be trying to do this on one leg. Now if I was going to have him do this on one leg I would actually need much much shorter boxes. You'll find that even like a 12-inch box to a 12-inch box is a significant challenge. You want to give it a try? I'm not sure we'll do the 18 inch box here but maybe just for demonstration purposes we'll go with 12-inch and then we'll just jump on the 6-inch box. So I'm landing on one foot and then jumping up one. Yep remember all your mechanics still apply. It's really tough, even just a little bit of height creates huge force, think about it when he landed not only did the stability component increase by a ton because his base of support went from this to just the width of his foot, but he also increased the load on that leg by double. So that is a huge jump, I wouldn't normally do this with somebody same height box, I would have started over with like a 6-inch box and 6-inch box here. Jeremy's a beast though. Not bad. Alright there you go, so we did that depth jump let's do a real quick review, recap here Jay. Remember your goals of form counts, eccentric loading, quick amortisation phase at the bottom, speed is the most important thing which we talked about in this video as I started slowly speeding him up, and then of course he tried to land soft. If we're talking about a depth jump his amortization phase is the bottom here, so it's real important to get his mechanics to line up so that his arms match the bottom at the bottom of the floor and he doesn't beat himself before he gets there, and then try to get up as fast as he can. I hope you guys enjoyed this video, I look forward to hearing your questions, please leave those in the comments below.

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Lower body power and high velocity exercises - best progressions for box jumps, depth jumps, long jumps, bodyweight jumps, and a sample lower body power routine.

Lower Body Power Exercises

Selection and progression of power exercises based on ground reaction forces, peak force, landing impulse, EMG, and explosiveness. Exercise comparison of single-leg jumps, box jumps, tuck jumps, depth jumps, countermovement jumps, squat jumps, and cone hops in National Collegiate Athletic Association (NCAA) division 1 volleyball, track and field, and wrestling athletes.

Lower Extremity Power Exercise Intensity: Part 1

A depth jump is a box jump with an added eccentric load. The cueing is almost identical.

Start this exercise with good alignment; the same alignment that might be expected during a squat (see notes on "Alignment Cues" above).

Start with the hands over-head (elbows flexed), in preparation for arm swing.

The increase in eccentric load created during a depth jump is created by stepping off a box; falling into the quick squat and arm swing described in the instructions for CMJ and box jumps.

It is often helpful to cue the athlete to reach for the ground with the balls of their feet in anticipation of the landing.

Again, squat depth will be determined by the athlete's comfort and performance. Generally, depth does not exceed a quarter or half-squat.

The bottom of the squat and the end of arm swing should occur simultaneously, with the intent of "bouncing" out of the bottom position as quickly as possible (the amortization phase).

Bouncing out of the bottom position is much more challenging during a depth jump. It is likely that decreasing the amortization phase will be the athlete's primary goal for this exercise.

As the arms come forward, the athlete should press ballistically into the floor, trying to fully extend the legs, through plantar flexion, leaving the ground from the metatarsal heads (balls of the feet).

The athlete's focus should be height, attempting to soar over the box, as if trying to land on top of the box with nearly straight legs (not in a hip flexed position).

Keep in mind that vertical jump height is the vertical displacement of an individual's center of mass, allowing them to reach higher, stay in the air longer, or jump over an obstacle during sport. Most sports will not benefit from an athlete's ability to ballistically hip flex, pull their feet onto a box, and/or land in a deep squat position. Often, individuals who perform the "ballistic hip flexion version of a box jump" do not have an impressive vertical jump and reach test scores.

Landing should occur with the least amount of sound possible by absorbing force with smooth heel-to-toe rock and descent into a quarter or half-squat position.

It may be appropriate to land ball-of-foot-to-heel if attempting frontal plane box jumps (or jumping straight up-and-down without a box); however, forward momentum, as exhibited during sagittal or transverse plane box jumps, should be decelerated with a heel-to-ball-of-foot landing to aid in optimizing ankle kinematics.

Step down off the box and repeat. Do not allow athletes to jump backward off the box. Jumping backward off a box is wasted foot contacts that are unlikely to aid in performance and may increase the risk of injury (e.g. calf strain or Achilles tendon injuries).

Falling height (up to about 50cm - approximately 20 inches)

Frontal and transverse plane progressions

Depth Jump

Box Jump

Tuck Jumps

Power Push-Ups

Medicine Ball Chest Pass

Power Medicine Ball Shoulder Press

Kettlebell Clean

Sled Push (Chest Power Exercise)

Tire Flips

Rope Row and Sled Progressions

Power Row Sled Pull

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