Depth jumps are one of the most popular plyometric exercises, because they are effective in helping you increase your vertical jump, explosiveness, and speed.
Before we get into specifics, lets briefly examine the history of depth jumps, and plyometrics in general.
The History Of Plyometrics
Plyometric training evolved from old Soviet training methods that were created by Yuri Verkhoshansky during the 60’s and 70’s.
Its original name was shock training, and it became popular around the world as a result of the East European countries that used this training method to dominate the Olympics in the 70’s.
Shock training originally consisted of variations of depth jumps, and involved jumping on and off boxes of varying height.
These athletes completely dominated their counterparts from other countries, collecting several medals along the way.
Their crazy success was linked to this ‘shock training’ method.
The term ‘plyometrics’ was coined in 1975 by an American track coach named Fred Wilt.
Long story short, as time went by, plyometric training grew in popularity.
Today, they are found in many training programs across all sports.
How To Perform Depth Jumps
To begin with, start with a low box (approximately 1 foot high).
Only move on to higher boxes after you are comfortable with this height.
First, climb on to the box.
If you’ve never done depth jumps before, begin by just stepping off the box and landing on the ground to absorb the force.
Do not let your heels touch the ground, and start with 5-10 reps per set.
Once you become comfortable with the mechanics and form of the exercise, incorporate the jumping portion of the exercise.
Here is how to do this:
Step off the box and immediately explode upward as soon as you hit the ground.
Try to keep the ground contact time between reps short, and swing your arms and use them to propel you upward.
Begin with 5-10 reps per set.
Conclusion
The depth jump is one of the most effective plyometric training exercises, and a great way to increase your vertical jump.
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