How to Jump Higher: Plyometric Depth Jump

Depth jumping is a very basic exercise that is fantastic for beginners who are learning how to jump higher. It's a basic plyometric exercise that can increase vertical leap and can be done a multitude of ways. Remember to start small and not to attempt plyometric exercises if you are not in good health already.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• 8-16 inch box (or other flat surface)

1. Stretch your legs and use cross-training or running shoes.

2. Stand straight, with good posture, on a Plyometric box (or other surface) that is at least 8 inches off the ground and no more than 16 inches.

3. Make a small hop off the box, keeping your back straight.

4. Land FLAT on your feet (neither toes nor heels) and bend your knees to approximately 40 degrees to absorb the shock of the drop. To compensate for the lean this will create, your arms should be bent (at a right angle) and pulled behind you for balance and to prepare for the subsequent leap.
   
   You may wish to stop here and repeat this procedure until you feel you have it down. Make sure not to arch your back.

5. Straighten your legs immediately (do not lose the force from the fall)and simultaneously thrust both arms forward (maintaining the right angle) to "explode" off the ground.
   
   Stop here until you have it mastered.

6. If you set 2 or three other boxes 2-4 feet apart, you can continue this exercise in rapid sequence. Do not perform more than 2-4 reps without resting, especially if your muscles are not used to the exercise.

Tips & Warnings

• Using insoles, such as Superfeet, in your shoes will reduce stress on your knees and improve your posture.
• Use different height boxes while you train to increase the varying of power usage.
• Keep your back straight! Arching your back can be harmful and causes a loss of power.
• Try the exercise with 1 leg to vary.
• Do not introduce Plyometrics into your routines without consulting your physician or trainer. Using these exercises too frequently can result in muscle trauma... then you wouldn't be able to jump high at all!
• Limit the number of times you utilize this exercise to 2-3 times a week until your muscles have gotten used to the use of sudden force.
• Neither eHow or this article's author are responsible if your exercises result in injury.

Resources

• The Vertical Project: Double your vertical leap
• Official How to Jump Higher Site
• Plymetric Boxes

[jerryfriend15]

on 10/29/2008 good exercise!

[coach-s]

on 3/14/2008 check out www.e-reviewers.com/vertical

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