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

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

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...