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

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

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

ZSeries 10-Minute Workouts: Multidirectional Run

How to Improve Your Basketball Quickness in 5 Minutes

5 Easy Ways to Improve Your Sprint Speed

2-Week Long-Distance Track Workout Training Plan

ZSeries 10-Minute Workouts: Track Sprints

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

3 Simple Tips to Improve Your 40-Yard Dash

Increase Your Soccer Speed With 4 Sprint Drills

Sprint Faster With Speed Demons

3 Key Hamstring Stretches for Athletes

Exercise of the Week: Glute Ham Raise

How Sammy Watkins Built His Game-Breaking Speed

The 5 Elements of a Successful Speed Training Program

How Baseball Players Can Prevent Hamstring Injuries

Get the Most Out of Foam Rolling

Prevent Hamstring Injuries With 3 Mobility Drills

Rev Up Your Sprint Training With These Complexes

3 Box Drills That Develop True Game Speed

5 Essential Cross Country Workouts Explained

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

The Secret to Tom Brady's Newfound Speed

3 Causes of Recurring Hamstring Injuries

How to Train for Speed in Cold Weather

Soccer Players: Get Faster with the Montreal Impact Workout

Lengthen Your Stride for Maximum Speed

Flexibility Isn't the Problem With Your Hamstrings

8 Positions to Lower Your 40-Yard-Dash Time

Hamstring Strength and Flexibility Series

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

STACK Challenge: 300-Yard Shuttle

Improve Your Footwork to Improve Football Agility

The Best Hamstring Exercises for Track Athletes

Make Quick and Powerful Cuts Like Adrian Peterson

Hamstring Injury Know-How

Improve Your Football 40 Time During the Season

ZSeries 10-Minute Workouts: The Treadmill Challenge

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

Michael Johnson's Guide to a Faster 40

4 Foot Speed Drills to Increase Speed and Agility

Reactive Agility: The Next Big Thing in Speed Training

Increase Hamstring Strength to Prevent ACL Injuries

Study Reveals the 2 Best Hamstring Exercises

10 Reasons Why You're Not Getting Faster

How to Safely Decelerate Faster

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

5 Ways to Spice Up Your Ladder Drills

The Off-Season Baseball Speed and Agility Workout Program

Olympic-Style Hamstring Hold for T&F

How to Build First-Step Quickness for Baseball and Softball

How to Train With a Hamstring Injury

Build Game-Breaking Speed With This Exercise

Get Faster With the Ultimate Stair Workout

Male Soccer Players More Prone to Hamstring Strains

Burn Your Competition with This Sprint Workout

4 Bodyweight Exercises to Strengthen Hamstrings

Stability Training Can Improve Your Agility and Range of Motion

3 Speed Workouts to Improve Your Top-End Sprints

Build Strength for Baseball and Softball Speed

Soccer Speed and Agility Drills for Women

Protect Your Hamstrings From Injury

Get Faster With 3 Essential Speed Training Strategies

Skipping Drills: The Missing Link From Your Speed Workouts

3 Speed Training Essentials You Must Develop to Get Faster