Moreover, they are an optimal method to evaluate the functional state of the athlete and to increase explosive muscle strength. I am very sorry that I did not know anything about these exercises before. Only the Depth Jumps increase my strength. Without them it is not possible to perform the jumps on ice, characterized by a high flight height. It is a very effective means.
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One secret that American coaches noticed was the Soviet athletes doing jumping drills before competition, rather than the traditional static stretching.
The Soviet Secret of Plyometrics This jumping work eventually became known as plyometrics and the foundation of this field came from the research of Soviet researcher Dr. Yuri Verkhoshansky and his American friend and translator of his work, Dr.
Michael Yessis. His athletes went on to attain greatness and to break world records. In the s, Verkhoshsansky started publishing research on his methods.
His research is methodical in how he varied conditions to find what led to the most effective outcomes see diagram above showing one of his original experiments comparing depth jumps to other methods.
Much of his work focused on the depth jump. What is the Depth Jump? The depth jump is performed when an athlete drops off a box, lands briefly absorbing the shock, and then immediately jumps as high as possible. The landing period or amortization phase is usually less than 0.
Verkhoshansky originally called this method shock training as the body was absorbing a great shock and then using it to increase the following vertical leap. Below is a video from Dr. Yessis showing the depth jump: Mechanisms of Action In the short term, the depth jump leads to a higher jump than a static high jump because the athlete is absorbing momentum and kinetic energy and using it on the subsequent jump.
Fred Hatfield was known to jump up and quickly grab the bar, while performing deadlifts. He applied the same mechanism to absorb energy and transfer it into the bar. This deadlift technique is probably not recommended as the landing and set up has to be completed very quickly.
It is probably wise to spend a bit more time setting up for a deadlift. The effects of depth jumps are not only short term as they lead to greater strength changes and more explosiveness. You can see Andy Bolton use this reflex as he attempts to deadlift. He does three hamstring stretches and on the third stretch he begins his lift. Neurogenic Effects: Simply put, neurogenic effects occur when the time between stretching the muscle and the subsequent shortening become quicker as the pre-motor cortex anticipates the shock.
Over time, the firing rates increase in the myotatic reflex. Requirements for Successful Depth Jump Training Research indicates that dropping from around thirty inches leads to the greatest explosive strength and reactive abilities. Thus, a running back or a soccer player would benefit the most from these heights.
Dropping from around 42 inches leads to the greatest maximal strength development. Dropping from higher heights are not recommended until an athlete can squat at least 1.
Depth jumps should never be done for high volume and should only be completed one to two times per week. Fewer than ten repetitions is a good standard as the jumps are taxing on the neurological system. These are a speed-strength tool and not an endurance tool.
The fast swing method he described, which originated from Pavel Tsatsouline, utilizes some of the same physiological effects of depth jumps. A kettlebell swing with an aggressive throwing down of the kettlebell on the downswing can activate the same mechanisms. Another approach would be to wrap a band on the kettlebell around the handle and then around your feet.
This will lead to a quick return of the kettlebell on the downswing. Yet another exercise that takes advantage of the same effects as the depth jump is the clapping or plyometric push up, where trainees clap their hands at the top of the movement and fall into the next push up. Take-Home Depth jumps and similar exercises are a great tool to increase explosive and absolute strength , as well as speed.
But it is only one tool and it cannot be used in every workout. Using it as an ancillary exercise for short cycles is probably best.
Tusida The aim of the EBook is therefore to be a practical tool for the coaches for applying the Jump Training exercises in their training program with a particular focus on the approach to follow for beginners and young athletes. After their usual heavy work with the barbell, they perceived this new exercise Depth Jump as a joke. Leave a Reply Cancel Reply. As the knee-joint extension is taking place, ankle-joint extension begins and is the only action that occurs as the takeoff breaking contact with the ground takes place. When Fred Wilt learned of the work being done by Michael Yessis in the field of Russian training methods, they quickly teamed up to help disseminate information on plyometrics.
DR.YURI VERKHOSHANSKY PDF
Verkhoshansky's Depth Jumps Create Gains in Max Strength