Depth Jumps And Box Jumps To Increase Muscle Power
Exercising the right way is essential to get promising results. If you are an athlete, your exercise routine will be different from that of a normal person. Normal people workout to burn calories, to get into shape or build muscles. Athletes work out to improve their performance in the game. They seek the help of plyometrics for that.
In this post, the focus is going to be on depth jumps and box jumps. Both are plyometric exercises that have been used by athletes in order to increase the muscle power of their legs. Box jumps have been discussed in detail here!
Box jump and depth jump- the difference
Depth jump is quite similar to box jumps as it requires the use of plyo box. The difference between the two is that in box jumps you have to jump onto the box and in depth jump you have to jump down from the box.
Box jump technique
Let us have a look at box jumps. In this jump you need to jump from the floor onto the plyo box. If you don’t have a plyo box you can also jump on a bench of the right height.
Let us revisit the way it is done.
- Stand on the ground with the feet a hip-width distance apart.
- Enter into a quarter squat position.
- With your power, jump on top of the box. Both your feet should land at the same time.
Depth jump technique
Here is how you should do depth jump:
- Stand on top of the box, more to the edge to be precise, with your feet shoulder width apart.
- Step off the box ensuring that both your feet hit the floor at the same time.
- As soon as your feet touch the ground, jump to a maximum height.
The key point in depth jumps is that you should land on the balls of the feet and limit the time for which your feet come in contact with the floor. There is another version of this exercise that is called platform depth jump. In this exercise, one needs to land on the floor and then jump onto another plyo box placed in front.
Benefits of performing box jumps and depth jumps
Box jumps and depth jumps help develop power in your calves, quadriceps, glutes and hamstrings. This is so because the muscles mentioned are the ones that coordinate jumping movement. For athletes, developing jumping is essential as it increases a person’s vertical leap, agility and sprinting speed. Athletes make it a point to include depth jumps and box jumps in their workouts in order to make them move faster and jump higher.
Points to be noted
It said by experts that as plyometrics are demanding and intense, you should do more than 100 jumps in one workout. You need to schedule your workouts such that there is a 48 to 72 hours of rest in between the workouts to enable complete recovery. Both box jumps and depth jumps fall in the category of advanced plyometric activities as they are stressful and more demanding on the musculoskeletal system. You should be doing a ten to fifteen minute warm-up before your plyomteric workout in order to prepare the neuromuscular system.
All the best with depth jumps and box jumps!
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