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...

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

April 9, 2013

Coming Up

Nail Yakupov's Depth Jump to Prowler Push Combo

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
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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...

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