Plyometric Anatomy by Derek Hansen

Author:Derek Hansen [Derek Hansen and Steve Kennelly]
Language: eng
Format: epub
ISBN: 9781492533498
Publisher: Human Kinetics
Published: 2017-03-17T04:00:00+00:00

Muscles Involved

Primary: Gluteus maximus, gluteus medius, quadriceps (rectus femoris, vastus lateralis, vastus intermedius, vastus medialis), soleus, gastrocnemius.

Secondary: Rectus abdominis, iliopsoas, hamstrings (biceps femoris, semitendinosus, semimembranosus).

Exercise Notes

Reactive depth jumps onto a high box challenge athletes to maximally recruit the muscles of the lower body to aggressively reverse the direction of the depth jump. The use of gravity to load the lower extremities takes advantage of the elastic properties of the lower legs and feet. This action is accompanied by the strength and power of the quadriceps and gluteal muscles to produce strong extension at the knees and hips. These reactive jumps are one of the most effective means of improving the explosive and reactive properties of the legs and feet, particularly for jumping performance.

As with all depth jumps, the selection of appropriate box heights is critical in determining the success of the exercise. The smaller box must be high enough to adequately load the lower body but not so high as to overload the muscles and tendons and diminish the positive effects of the stretch-shortening cycle. The higher box should be high enough to encourage a significant jump height but not so high that it creates a risk of injury.

Variation

Reactive Depth Jump With Rotation

Rotational movements can be incorporated into reactive drop jumps to add a dimension of skill and coordination. Athletes in numerous sporting events and activities are often required to jump and turn, such as a basketball player executing a turnaround jump shot or an American football receiver turning around to make a jumping catch in the end zone. Step off a low box and initiate a 90-degree rotation before landing on the ground. Once you rebound, the next jump can include another 90-degree rotation to land on the top of the high box in the original starting position.

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