Who would not want to have a 36-inch vertical? Especially a second row or backrow player with the responsibility of jumping in a line-out. I mean, how would the opposing team feel knowing they have to compete with that. Or how easy of a job would it be for the lifters/supporters if you could jump that high??
This month’s highlight exercises are geared towards getting off the ground in as little time as possible. The Drop Jump and Depth Jump are great helping athletes learn to convert strength into explosive power as quickly as possible. Here’s how:
DROP JUMP
Set-up
Use a surface that is 3-6 inches off the floor. A weight plate is a great starting point.
Execution:
Step straight (not down) off the plate/platform. Land on balls of the feet, simultaneously, while trying to keep your heels off the floor.
Sets/Reps:
Beginners should start with 3 or 4 sets of 3-5 reps. Keep in mind that speed off the ground is the objective, aiming for .25-.4 seconds time-on-ground (TOG) or better. Therefore, you may need to consider reducing the sets and/or reps if TOG increases too much.
Variations/Modifications:
This month’s highlight exercises are geared towards getting off the ground in as little time as possible. The Drop Jump and Depth Jump are great helping athletes learn to convert strength into explosive power as quickly as possible. Here’s how:
DROP JUMP
Set-up
Use a surface that is 3-6 inches off the floor. A weight plate is a great starting point.
Execution:
Step straight (not down) off the plate/platform. Land on balls of the feet, simultaneously, while trying to keep your heels off the floor.
Sets/Reps:
Beginners should start with 3 or 4 sets of 3-5 reps. Keep in mind that speed off the ground is the objective, aiming for .25-.4 seconds time-on-ground (TOG) or better. Therefore, you may need to consider reducing the sets and/or reps if TOG increases too much.
Variations/Modifications:
- Repeated hops (imagine jumping rope without the rope) on the floor can generate the same speed and quickness for a younger, less experienced lifter.
- Progressions can include:
- Double hops as you step off the plate/surface
- Using a slightly taller box (as long as technique is maintained)
- Single-leg variations (great for side steps)
DEPTH JUMP
Set-up
Use a 12-15” box or elevated surface (stacked plates, small stool, etc). Stand on with your toes on the outer edge
Execution
Slowly step forward off the box (not down) with a lead foot so that both feet land on the ground simultaneously with knees slightly bent. Immediately jump up as high as possible and land in a controlled, stable position.
Sets/Reps
Beginners should start with 3 or 4 sets of 3-5 reps. Keep in mind that speed off the ground is the objective, aiming for .25-.4 seconds time-on-ground (TOG) or better. Therefore, you may need to consider reducing the sets and/or reps if TOG increases too much.
Modifications
Have specific questions about how to improve your performance in other positions? Send an email to universalsportsstrength@gmail.com. Also, we are launching a new program on March 4th that is geared to giving athletes all the tools they need, in the weight room and beyond, to reach their peak performance. Follow us on Facebook (@UniversalSportsStrength), Instagram (@universalsportsstrength) and Twitter (@UniversalS_C) to learn more in the coming weeks.
Set-up
Use a 12-15” box or elevated surface (stacked plates, small stool, etc). Stand on with your toes on the outer edge
Execution
Slowly step forward off the box (not down) with a lead foot so that both feet land on the ground simultaneously with knees slightly bent. Immediately jump up as high as possible and land in a controlled, stable position.
Sets/Reps
Beginners should start with 3 or 4 sets of 3-5 reps. Keep in mind that speed off the ground is the objective, aiming for .25-.4 seconds time-on-ground (TOG) or better. Therefore, you may need to consider reducing the sets and/or reps if TOG increases too much.
Modifications
- Use a shorter box/surface if your TOG is too much, or if your technique fails, use a shorter box or surface.
- Progressions
- Step off a 12-inch box and jump onto a taller box.
- Stepping off a box and transitioning into a broad jump
- Repeated Jumps (jumping onto multiple boxes or over hurdles
Have specific questions about how to improve your performance in other positions? Send an email to universalsportsstrength@gmail.com. Also, we are launching a new program on March 4th that is geared to giving athletes all the tools they need, in the weight room and beyond, to reach their peak performance. Follow us on Facebook (@UniversalSportsStrength), Instagram (@universalsportsstrength) and Twitter (@UniversalS_C) to learn more in the coming weeks.
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