Exercise of the Week: Depth Jump to Long Jump

March 7, 2012

Every Wednesday, STACK features an Exercise of the Week to help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight the Depth Jump to Long Jump, an exercise that improves lower-body power.

Who’s Doing It

  • National Guard

Muscular Benefits

  • Increases lower-body power

Sports Performance Benefits

  • Forces the lower body to store energy when landing and to use this energy to produce a powerful jump
  • Mirrors cutting and jumping, helping to improve these sports skills
  • Improves overall lower-body power, so you can put more force into the ground as quickly as possible
  • Helps you jump higher, run faster and tackle harder
  • Teaches your lower body to absorb force, important for keeping your joints healthy

Depth Jump to Long Jump How-To

  • Assume athletic position on knee-high box
  • Step off box with both feet
  • Land on ground in quarter-squat position
  • Immediately triple extend through hips, knees and ankles to jump forward as far as possible
  • Land softly in quarter-squat position
  • Repeat for specified reps

Sets/Reps: 3x10

Coaching Points

  • Land with soft knees
  • Spend as little time on the ground as possible
  • Use arms to propel body forward

Do you have an exercise that you want to see featured as an Exercise of the Week? Tweet us at @STACKMedia to let us know.

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
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