Building Blocks: Bi-Lateral Jump Progression Summary

Posted by Nick Folker on Sep 18, 2015 7:30:17 PM

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Day 5: Depth Jump

Now that you've mastered jumping and the landing technique, we introduce a counter-movement component to the jump progression. The Depth Jump is a great exercise for maximizing the benefits of the stretch shortening cycle or plyometric reflex. Only include this exercise into your training regimen once you have developed sufficient muscoskeletal strength to handle this type of load and force production. 

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When first attempting the Depth Jump, start with a low box to step off, and as you progress, raise the height of the box to increase the difficulty. Remember, never sacrifice the quality of the landing and jump for box height. 


Exercise 5: The Hex-Bar Deadlift

Tips:

To start, step up on to the box. Stand nice and upright with feet hip-width apart. Step off the box in a controlled movement. Land with your feet shoulder-width apart, using a good bend in your knees to absorb the landing. Work to keep your knees from caving in on landing. Once you've controlled the movement, swing your arms and perform the counter jump, working to jump as high as possible. Once again, land with your feet shoulder-width apart, using a good bend in your knees to absorb the landing. Work to keep your knees from caving in on landing. Stand up. Step back up to the box and repeat for prescribe reps. 


More Building Blocks:

Be sure to check out the rest of the progression if you have more questions on how to master the squat.

Day 1: Box Jumps
Day 2: Star Jumps 
Day 3: Seated Box Jump
Day 4: Tuck, Roll, Jump

Now it's your turn:

Thanks for joining us on the final stage of the squat progression. Follow us on Facebook at https://www.facebook.com/BridgeAthletic, Twitter at https://twitter.com/BridgeAthletic or on Instagram using the handle BridgeAthletic in order to see the rest of the progression.
 
Want Feedback? We're here to help. We highly encourage you and your athletes to share videos and pictures performing the exercises. Use #BuildBetterAthletes in order to receive feedback and guidance from one of our elite coaches on the BridgeAthletic Performance Team. 
 
Be sure to check back next week for the Combo Pullup Progression.

Topics: S+C