As a kid I always wanted to jump high like Michael Jordan. Everyone knows the famous dunk from the free throw line. Did you know Michael Jordan had an incredible 4 foot vertical leap (121.92cm) and put the top of his head 6 inches above the rim.
It got me thinking, “How do I improve my jumping ability?” If you are like me and you want to jump like Mike, here are some tips to improve your leaping ability. To improve your ability to jump, you must increase your explosive power. One solution to increasing your leaping ability is depth jumps.
IF YOU NOTICE THAT YOU ARE BEING OUTLEAPED BY YOUR COMPETITORS AND PEERS, and want to improve your jumping ability, YOU SHOULD BOOK IN FOR AN ASSESSMENT WITH OUR PHYSIOTHERAPIST HERE
Depth jumps are an advanced plyometric exercise used to increase your reactive and eccentric strength to produce a maximum vertical force up and increase your jumping ability.
Depth jumps consist of a jump immediately after landing from a box/step. The jump is an immediate and powerful jump up towards the sky. The aim of this exercise drill is to control and absorb forces on the way down, but most importantly improve reactive strength to produce a rapid upward force. Therefore, it is a great drill to improve your jumping ability to leap frog your rivals.
There are 2 main ways to modify this drill in your training program.
1. Increase the height of the box/step
2. Reduce the amount of knee bending and heels contact the ground
However, there are safety concerns with this advanced training drill. The main concern is the lack of exposure to this intensive drill on your body and joints. Secondly, the strain it will place on your central nervous system (CNS). The more repetitions you complete, the more rest you will need between each set.
A general rule of thumb is only attempt depth jumps if you are able to squat 1.5x your bodyweight due to the high impact forces. As always consult a health professional for a physical assessment before attempting this drill to limit the potential risk of injury.
Conclusion
Depth jumps are an excellent way to improve your jumping ability by building upon your reactive strength and vertical power if done correctly.
The next time you are getting out-rebounded and outleaped by your opponents, give this a go and jump like Mike. If you have any questions or queries don’t hesitate to contact the clinic (02) 8018 9599 or email me at nathanael.chan@fxnlrehab.com.au.
Check out my post on instagram to see how a depth jump is performed. Click on the photo below.
Your physio,
Nate
@nate.physio | @fxnlrehab