Exercise of the Week: Depth Jump and Prowler Push-Pull Combo | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Depth Jump and Prowler Push-Pull Combo

April 9, 2013

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight a lower-body power combo.

Who’s Doing It

  • Nail Yakupov, Edmonton Oilers forward

Muscular Benefits

  • Increases lower-body power

Sports Performance Benefits

This power combo teaches your muscles to quickly store and release energy, enabling you to get a faster, stronger push off the ground. This increases your first-step quickness, jumping ability and overall top speed when running. 

Depth Jump and Speed Prowler Push-Pull Combo How To

  • Alternate between Depth Jump and Speed Prowler Push-Pull
  • Rest for 2 minutes between sets

Depth Jumps

  • Assume an athletic stance on the edge of an eight-inch plyo box with a two- to three-foot plyo box about two feet ahead of you
  • Hop forward off the box, land softly on the ground halfway to the opposite box
  • Immediately explode up and onto the second box, landing with soft knees
  • Step off the box, return to the start and repeat for specified reps

Sets/Reps: 3x5

Prowler Push-Pull

  • Attach a weighted sled to a body harness behind your body
  • Place your hands on a second sled in front of you, positioning your body at about a 45-degree angle
  • Begin sprinting by powerfully driving your legs
  • Push the sled in front of you while dragging the sled behind you as fast as possible for 20 yards

Sets/Distance: 3x20 yards

Coaching Points

Depth Jump

  • Keep your knees in line with your hips and ankles
  • Explode up immediately upon landing
  • Land softly with your feet on the box

Speed Prowler Push-Pull

  • Keep your hips forward and your body in a straight line
  • Focus on maintaining a high knee drive
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

Ditch the Sprints. Here's How to Build True Sports Speed

ZSeries 10-Minute Workouts: Track Sprints

Get Faster With 'The .10 Second Difference' From EXOS

12-Week Off-Season Baseball Speed Workout

How to Build First-Step Quickness for Baseball and Softball

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Get the Most Out of Foam Rolling

ZSeries 10-Minute Workouts: The Treadmill Challenge

The 5 Elements of a Successful Speed Training Program

4 Powerful Band Agility Drills

Get Faster With the Ultimate Stair Workout

Rev Up Your Sprint Training With These Complexes

Make Quick and Powerful Cuts Like Adrian Peterson

How to Train for Speed in Cold Weather

Speed Plyometrics to Help You Run Faster

3 Box Drills That Develop True Game Speed

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

How to Improve Your Basketball Quickness in 5 Minutes

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

3 Simple Tips to Improve Your 40-Yard Dash

Burn Your Competition with This Sprint Workout

5 Ways to Spice Up Your Ladder Drills

3 Speed Training Essentials You Must Develop to Get Faster

Improve Your Footwork to Improve Football Agility

Here's Why Andre Williams' Breakout Performance Was No Fluke

Sprint Faster With Speed Demons

8 Positions to Lower Your 40-Yard-Dash Time

4 Foot Speed Drills to Increase Speed and Agility

3 Speed Workouts to Improve Your Top-End Sprints

Reactive Agility: The Next Big Thing in Speed Training

How Sammy Watkins Built His Game-Breaking Speed

STACK Challenge: 300-Yard Shuttle

Skipping Drills: The Missing Link From Your Speed Workouts

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Build Strength for Baseball and Softball Speed

2-Week Long-Distance Track Workout Training Plan

Build Game-Breaking Speed With This Exercise

Soccer Speed and Agility Drills for Women

How to Safely Decelerate Faster

Lengthen Your Stride for Maximum Speed

Stability Training Can Improve Your Agility and Range of Motion

Michael Johnson's Guide to a Faster 40

The Off-Season Baseball Speed and Agility Workout Program

5 Essential Cross Country Workouts Explained

ZSeries 10-Minute Workouts: Multidirectional Run

10 Reasons Why You're Not Getting Faster

The Secret to Tom Brady's Newfound Speed

Improve Your Football 40 Time During the Season