To improve speed, power, and explosiveness, you need to practice and train using the shock method.

The “shock method” is the foundation of plyometric training, emphasized by Yuri Verkhoshansky. He was a Russian track and field coach who emphasized the explosive development of the stretch-shortening cycle (SSC). However, jumping up and down as fast as possible will not develop it. Activating the SSC must be focused, intentional, and consciously done.

Yuri used the shock method primarily with depth jumps to stimulate explosive power development for track and field athletes. However, if you can apply shock force to initiate explosive movement, it can be used in many ways to boost athletic ability.

The Shock Method Principle

The shock method involves subjecting your muscles to a sudden and intense shock from an eccentric stretch. This activates the stretch reflex.

The stretch reflex is a protection mechanism. It occurs when a muscle stretches fast eccentrically and involuntarily contracts rapidly to prevent over-stretching and injury.

But if you consciously and intentionally induce the stretch reflex, you can boost the concentric part of that motion greater than if you did not. This is known as the stretch-shortening cycle (SSC).

How to Perform the Shock Method

Depth Jump Execution

On a box or step, you will drop from a height and immediately jump upwards upon landing. The rapid eccentric motion and deceleration upon impact provide the stimulus to activate the stretch reflex. When followed by a concentric contraction, it creates a potent explosive effect that enhances neuromuscular adaptations, leading to enhanced power production in your vertical jump.

Setup

Find a sturdy box or platform with a height that allows you to perform the exercise safely. Beginners should start with a lower height (12-18 inches) and gradually increase as they become more comfortable with the movement.

More is not better, so don’t jump from a high height before a lower one. It will not work. You must teach your muscles to absorb force, not dissipate it. Most of the time, you don’t know it, but your muscles are dissipating force, which is why you are not fast or explosive.

I am constantly teaching this and training it because the results are immediate.

Step Off the Platform

• Stand on a box with your feet about shoulder-width apart.

• Step off the platform, allowing your body to fall naturally. Do not jump off the platform—simply step off and let gravity do the work.

Landing

• As soon as your feet contact the ground, bend your knees to absorb the impact in the same position you use to jump. Your feet should be flat on the ground, and your body should be in a strong athletic stance—hips back, chest up, and knees slightly bent.

• Focus on landing using your muscles to control the impact.

Explosive Rebound

• Immediately after landing, explode upward as quickly and powerfully as

• possible. The goal is to minimize ground contact time, using the elastic energy stored during the landing to propel yourself upward.
• Extend your hips, knees, and ankles fully as you jump, reaching as high as possible.

Repetition

• After the jump, step back onto the platform and repeat for the desired number of repetitions. Begin with 3-4 sets of 5-8 repetitions and adjust as you progress.

This is not about fast repetitions. It is about quality and powerful reps.

Troubleshooting

Suppose you are not able to rebound quickly. Then, you need to train your muscles to absorb force. So, one thing you can do is stick the landing.

When you jump off the step, hold the landing phase as still as possible to absorb the force. If you cannot stick the landing and are wobbling around, energy dissipates through your body because your muscles cannot absorb it.

So, if the height is too high, lower it. If the step is too much, jump from the ground onto the ground or a short box.

Depth Push-Ups

Here is how you can do it with depth push-ups. Follow the same principles.

Setup

• Use two boxes placed shoulder-width apart in a push-up position.

Execution

• Start in a push-up position with your hands on the boxes.

• Drop your hands off the boxes onto the ground, absorbing the impact with your arms and chest.

• Immediately push yourself back up explosively, aiming to get your hands back onto the boxes.

Key Points

• Shock Absorption: The landing phase is crucial, forcing the muscles to absorb

• the impact. This stores elastic energy rapidly. Your muscles will dissipate force if the height and depth are too high. So, you need to know where to start. One way to know is to use a height where you can stick the landing without moving your body.

• Explosive Recoil: The stored elastic energy is utilized in the subsequent jump, leading to a more powerful contraction.

• Neuromuscular Adaptation: The shock method primarily targets the nervous system, enhancing its ability to recruit muscle fibers and store energy for an elastic rebound counter-movement.

• Specificity: The type of depth jump (vertical, horizontal, or combined) should be chosen based on the specific sport or activity.

Benefits

• Increased Power Output: The shock method is highly effective for developing explosive power due to its focus on the Stretch Shortening Cycle.
• Improved Rate of Force Development (RFD): It trains the muscles to contract faster, which is essential for quick, powerful movements.
• Enhanced Neuromuscular Coordination: The shock method improves the communication between the brain and muscles, leading to more efficient movement patterns.
• Sport-Specific Application: It can be tailored to the specific demands of various sports requiring explosive power.

Verkhoshansky’s shock method is valuable for athletes seeking to maximize their explosive power and plyometrics. However, it is essential to approach it cautiously and prioritize proper technique and progression to ensure safe and practical training. This is a method you need to focus on and synchronize.

Here are some other examples:

1. Depth Push-Ups: Similar to depth jumps, these involve dropping from a platform

into a push-up position and explosively pushing back up. This exercise can be modified by using parallettes or other elevated surfaces.

2. Hurdle Hops: Jumping over low hurdles can also be considered a form of the shock method, as the landing and subsequent takeoff involve a quick eccentric-concentric transition.

3. Box Drills: Various box drills, such as jumping onto a box and immediately stepping down or performing continuous lateral jumps over a low box, can also be included in the shock method repertoire.

4. Bounding Drills: Continuous bounds, either vertically or horizontally, involve rapid landings and takeoffs, stimulating the stretch-shortening cycle.

It’s important to note that while these exercises can be used within the framework of the shock method, the depth jump remains the most potent stimulus for explosive power development due to the higher impact forces and greater muscle stretch involved.

Please always prioritize proper technique and gradual progression to ensure the risk of injury.

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