plyos: depth jumps

[RoflDogs]

i a lil confused on how it works......
and does it stunt your growth???

and where do you jump from & to?

[skyhigh7]

Originally Posted by RoflDogs

i a lil confused on how it works......
and does it stunt your growth???

and where do you jump from & to?

I've done them and it hasn't stunted my growth and i've never heard it doing it. You jump off says stairs,bleachers or wherever your at just off a platform about 12-18'' off the ground lightly jump off the platform so u land on the ground and upon contact as fast as you can explode up as high as you can and repeat for desired reps/sets. after you land and jump you walk back up to your platform and do it again. I've read some luke lowry stuff and he says you can't have a 40'' vert. if you can't land from 40'' so you want to increase the hieght ur jumping from this shocks your legs and results in an increase in vertical leap. Hope this helps

[bluegreyhound]

Originally Posted by RoflDogs

i a lil confused on how it works......
and does it stunt your growth???

and where do you jump from & to?

You drop from a platform raised above the 'ground' onto the 'ground'. You don't jump down as such. You absorb the force on landing and reverse your movement (i.e. jump) as fast as possible. Since you will have forward momentum when you drop down, you will naturally jump up and forwards. There are variations of course, but I'm just describing the basic version - it still is extremely effective though.

Before doing depth jumps you are generally recommended to be able to squat around 2X BW and have good training history with low to medium intensity plyos. Less than that and you risk damage/injury. I suppose in theory if you damage the bone plates you can stunt your growth. So don't jump down from heights you can't handle and/ or doing overly high reps down onto concrete. This is not an exercise where more is better - this is not air alert.

[bluegreyhound]

Originally Posted by skyhigh7

I've read some luke lowry stuff and he says you can't have a 40'' vert. if you can't land from 40'' so you want to increase the hieght ur jumping from this shocks your legs and results in an increase in vertical leap. Hope this helps

You can develop eccentric strength by dropping down from heights greater than you can achieve with your best jump. That said, be sensible about this. You want to explore your limits gradually.

[LUIGI]

yess theyre very good but just remember to think of the floor as a very hot matt so when u land jump immediately back up..

[phenom11]

no way they stunt ur growth man

[bluegreyhound]

Originally Posted by phenom11

no way they stunt ur growth man

In theory they could. It's an extreme example but assume you drop from a 2nd storey window and land hard...

[JCsBck]

Originally Posted by skyhigh7

I've read some luke lowry stuff and he says you can't have a 40'' vert. if you can't land from 40'' so you want to increase the hieght ur jumping from this shocks your legs and results in an increase in vertical leap. Hope this helps

Jumping from 40" or w/e would be depth drops, or altitude drops like luke calls them. That's a depth jump, without the jump. You land, and hold the position for a second or two, and then do the next rep. Depth jumps should not be that much. IMO up to 24" for depth jumps is good. ( as the max, beginners should start at 12", intermediate at 18")

It is important to fully land the drop though. ( land in a quarter squat position with your heels not touching the ground, shouldn't be on your toes exactly.) Don't just drop and jump up without the right landing.

[RoflDogs]

where do i jump from?

the stairs might be kinda...painstakingly noisy....

[Chriso]

uhh..a chair? if its stable enough.. and not too high.