Depth-jump into box
Lower-body elasticity
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2m 29s
THE WHAT:
A depth jump context designed to develop reactive strength and elastic rebound through rapid force absorption followed by immediate re-projection. While related to rebounding jump work, the emphasis here is on a maximal expression of the stretch-shortening cycle, where the quality of a single powerful rebound is the objective.
Resource contents:
0:05 - Depth-jump into box (no height)
0:55 - Depth-jump into box (plate/ca. 20cm)
1:14 - Depth-jump into box (step/ca. 30cm)
1:47 - Depth-jump into box (mid-shin/ca. 40cm)
The primary focus is improving the ability to absorb eccentric load and convert it quickly into concentric force with minimal contact time. This develops reactive strength, stiffness regulation, and rate of force development, while the different depth and landing-height permutations provide graded exposure to increasing elastic demands.
THE HOW:
A key objective is to minimise energy loss in the brief landing-to-take-off transition. The aim is to behave like a spring - receive force briefly, organise it, and redirect it immediately upward. Rebound quality matters more than height alone.
Execution should prioritise short ground contacts, precise landing mechanics, and a sharp, elastic rebound. Think “hit and go,” not drop and reset. Stay organised through the landing, use the arms to support timing and projection, and maintain a rebound that feels quick and decisive rather than delayed or overly muscled.
Progression should remain quality-led. Increase depth only while contact times stay quick and elastic behaviour is maintained. Overall, this context develops explosive reactive ability and more efficient use of the stretch-shortening cycle in high-intensity jumping actions.
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