Depth jumps have a significant effect on the central nervous system, suitable preparations before engaging with them are very important. If this method is used to perfect one’s jumping ability, i.e. to increase the reactive abilities of leg and back extensors, body weight is sufficient for previous stimulation. After a depth jump, an energetic high jump is performed. The optimal height is determined by the athlete’s preparatory level. The rapid switch from eccentric contractions to concentric contractions must be enabled. The landing must be on the ball of the foot, and with slightly bent legs, to avoid excessive shock on impact. To stimulate the launch capacity (i.e., to add momentum), one should use one’s arms. The increases in the height or length of the jump reflect the shifts in the special preparatory level of the athlete. When applying depth jumps in order to increase jumping ability, the following methodical recommendations should be noted:
Depth jumps require special preparation, consisting of extensive barbell and jumping exercizes. One should begin with a smaller height, and then raise it, until optimal height is reached. In the beginning, the jumps should be done up and front, and later on, only up. Use of regular jumping exercizes (10 jumps in a set, with 1.5 to 2 minutes of rest between sets) is a good way to prepare for depth jumps.
Depth jumps with active high jumps: on athletes with good preparation, no more than 4 sets, each with 10 jumps; on athletes with lesser preparation, 2-3 sets, each with 5-8 jumps. The resting period between sets should consist of light jogging and relaxation exercises (10-15 minutes).
Depth jumps on the above scale should be used 1-2 times per week on training sessions focused on specific strength gains. These training sessions should include specific strength exercises with local effects for other muscle groups, and a smaller amount of general exercises. Athletes with good preparation can perform depth jumps after technical exercises 2-3 times per week (2 sets, each with 10 jumps).
Since depth jumps have a strong neurologic component, they should not be performed 3-4 days before technical exercise. The next exercise session should be dedicated to general preparation.
In the yearly cycle, depth jumps belong in the second half of the preparatory period. In the competition period, they are an effective means for maintaining the level of specific strength. In this timeframe, it is recommended that one perform depth jumps once per 10-14 days, and no later than 10 days prior to competitions.
NB! The training effects of depth jumps on developing explosive strength are extremely high. When developing the explosive strength and reactive capabilities of muscles, the above method guarantees a high level of special preparation with minimal time.
