In this lesson, you will learn how to perform depth jumps with rebound. This exercise involves jumping off a knee-high box, bouncing off the ground, and jumping onto another box. It trains your legs plyometrically, developing reactive strength. Find more exercises at Track & Field Main.
Description: Depth Jumps with Rebound
Place two boxes 1.5 to 2 meters apart and step onto one of them. Use boxes of similar height (approximately knee-high). However, you can also jump from a higher box to a lower one, or vice versa. Extend your left leg over the edge of the box and flex your left ankle. Keep your arms bent with hands in front of your chest. Keep your abs tight throughout the exercise. The initial depth jump is performed as explained in the depth jump lesson. For the rebound, follow the steps below.
Jump down between the boxes and move your hands behind your waist while inhaling. Depending on how much you bend your knees, you will develop reactive leg strength at different positions. For example: if you bend your knees 90° or more, you develop reactive strength from a very low position. If you bend your knees only slightly, you develop reactive strength from a higher position. The balls of your feet should contact the floor slightly before your heels (see depth jump instructions without rebound). Keep your core tight, avoid whipping your upper body forward, and try to maintain an upright trunk and head.
Bounce off immediately and jump onto the second box. Swing your arms upward and exhale as you jump. At the end, your arms should return to the same position as at the beginning. Hold the landing position for 2 seconds, then step down and return to the first box.
Repeat 6 to 12 times.
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