The Ultimate Training Secret: Deep Jumps, Explosive Power
At Zera, we don’t advocate any single exercise as the magic solution to athleticism. That said, if there is one exercise that comes close to the ultimate in vertical jumping and explosive power gains, it’s the depth jump.
As a young athlete, I explored countless training methods to improve speed and jumping ability. From high repetition weight training to stair climbing, wall sits and strength training, I tried everything. While I saw slight improvements, none of them yielded significant results – until I discovered depth jumping.
When I was 16, I read about a weight training program in a basketball magazine. The program centered on low-frequency, high-intensity depth jumps and promised a scientific approach. Out of curiosity, I tried this training method and the results were nothing short of incredible. During more than two months of weekly high-intensity depth jump training, I improved my vertical jumping ability by 5 inches (12 centimeters). My newfound athleticism was reflected on the court as I ran faster, was more agile, and was even able to complete a windmill dunk. This improvement continued into the track season, and for most of my senior year I was the state leader in the high jump rankings.
The depth jump is a foundational exercise for athletes seeking specific strength overload. From elite Russian high jump training to innovative sprint and basketball programs, its effectiveness is widely recognized. Unfortunately, the depth jump is often misunderstood and poorly executed, largely due to a lack of clear understanding of its theory and purpose.
Anatomy of the Perfect Depth Jump
To excel in any sport, training must prioritize specificity and overload. Weighted exercises such as barbell jumps, while they increase the load in the jumping pattern, they alter biomechanics by raising the perceived center of gravity. Similarly, weighted jumps with undershirts focus more on the concentric (upward) phase and ignore the centrifugal (downward) phase where the most energy is stored. This energy storage is critical to achieving optimal performance in vertical jumps.
Depth jumping compensates for these deficiencies by emphasizing centrifugal force. The depth jump is so powerful because
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PREPARATION: Athletes jump from a high platform customized to their strength and bouncing ability. The height of the box can range from 6 inches to 50 inches depending on individual ability and training goals.
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TIP: The jump should be made at a 30-45 degree angle rather than a straight 90 degree descent. This allows for better activation of the posterior muscle chain and promotes responsiveness for forward movement.
The explosive power of a deep squat jump when done correctly is unrivaled. Incorporate this exercise into your training routine and you will unlock new levels of vertical jump performance and athletic potential.
Deep jumps consist of a dynamic sideways drop or jump from the box for a distance, transitioning into a reactive movement for optimal performance. The athlete’s goal is to land softly and quickly twist the movement to jump upward. Ground contact time should be consistent with the goals of the exercise, whether focusing on speed or power development.
The athlete’s upward jump is usually consistent with the angle at which they initially contact the ground. A common mistake is to jump directly upwards perpendicular to the ground, which disrupts power balance and strains the quadriceps and patellar tendon. Biomechanically, this is more like jumping backwards than upwards. To optimize performance, the upward jump should always be maximal – a principle that is often overlooked in practice. Although a maximum effort is not necessarily required for beginners or in the early stages of training, exercises without a maximum effort should not be categorized as “deep jumps”. Setting goals, such as going over an overhead target or crossing a collapsible obstacle, can significantly improve the effectiveness of depth jumps.
Examples of effective depth jumps
- Target Depth Jump: Aim for a hanging object to ensure maximum height and controlled movement.
- Hurdle depth jumps: hurdling an obstacle to emphasize distance and reactive jumping accuracy.
Guidelines for incorporating depth jumps into a training program
Athlete Preparation
When should depth jumps be introduced? While children naturally perform similar movements while playing, formal inclusion in a training program requires evaluation of two key factors: training readiness and actual age.
TRAINING READINESS: Readiness is usually correlated with benchmarks such as squat-to-bodyweight ratio or proficiency in simple mechanics. However, lack of strength should not be a barrier if the athlete demonstrates proper technique in jump absorption and reaction. For example, some elite high jumpers with minimal squat strength excel at ergometry. For some athletes, requiring strict strength standards, such as squat strength of 1.75 times body weight, may unnecessarily delay their progress.
BIOLOGICAL AGE: Although young athletes are technically competent, they may not benefit from early high-intensity squat training. These exercises are most effective for athletes approaching physical maturity, helping with long-term growth and preventing premature specialization or peaking.
Intensity and Box Height
Drop height is a key variable that directly affects safety, confidence and results. Too much height can lead to fear, stress and risk of injury. Choosing the right box height ensures optimal performance and progression by ensuring the athlete can land with control and confidence.
Deep jumps, when executed with precision and incorporated into training, will be a great tool for developing explosive power. Athletes should prioritize controlled landings, conscious movement and maximum effort jumps to reach their full potential.
Depth Landing and Jumping Training Goals
At Zera, we emphasize precision and control in every aspect of an athlete’s training. Good depth landings are the cornerstone of developing excellent reflexes. Below are the key elements and goals:
Depth landing goals:
- Controlled landings: hold the landing for a few seconds if necessary to ensure stability and balance throughout.
- Quiet landings: avoid landing hard on your heels, which creates a loud slapping sound. This indicates proper shock absorption and control.
- Maintain Posture: Land in good posture and minimize excessive tension, especially in the neck and face.
- Manage knee valgus: control knee flexion inwards. While slight valgus is acceptable for some athletes, excessive movement often indicates poor hip control or inadequate leg strength.
- Knee Flexion Awareness: monitor knee flexion to avoid overflexion due to drop forces. Coaches should assess this individually for each athlete.
Results-based development:
- Hurdle Height Adjustment: gradually increase the height of the hur dles to determine the athlete’s reflexes. Example:
- If an athlete is able to cross a 48-inch hurdle from a 24-inch box and maintains good performance on a 36-inch box, but does not perform well on a 42-inch box, then a 36-inch box is the best choice for high-intensity training.
- Use a 24-inch to 30-inch box during training to minimize ground contact time.
- CONSERVATIVE METHOD: Always use caution when adjusting the height of the box. It is much easier to have the box 4 inches lower than the ideal height than 4 inches higher.
Monitor ground contact time:
If a contact pad is available, record the time of contact with the ground at different heights of the box. For example, an athlete jumping 30 inches will have progressively longer ground contact times when jumping from a 24-inch box to a 36-inch box. This data is critical for customizing exercises to prioritize speed or strength adaptations in depth jump training.
Deep Jumps and Drop Jumps
Deep jumps and drop jumps are two variations of the same basic exercise, each serving a different purpose. Natalia Verkhoshansky builds on the work of her father, Yuri Verkhoshansky, to emphasize their unique characteristics:
Squat jumps:
- Focus: minimal knee flexion and contact with the ground.
- Box height: usually low, ranging from 8-24 inches (20-60 cm).
- Landings: include flat-footed landings, prioritizing quick turns and replicating landings common in track and field.
Deep jumps:
- Focus: greater knee bend, same or slightly less than in standing vertical jumps.
- Box height: adjusted to the athlete’s current ability and training goals.
- Goal: Increase explosive power and control through balanced, all-around movement.
Depending on the athlete’s needs, both jumping styles can provide significant benefits. For example, track and field athletes can benefit from drop jumps to improve footwork for specific events, while depth jumps can increase strength and reaction time.
Key Considerations:
- QUALITY OVER QUANTITY: Proper execution and adapting to an athlete’s performance level is far more important than simply increasing intensity or height. Ensure that workouts remain effective, safe, and consistent with long-term performance goals.
Depth Jump Training: Insights for Achieving Optimal Athletic Performance
In depth jump training, the height of the jump box is usually significantly higher, ranging from 30 inches to 45 inches (70-110 cm). Depth jumping from a height of 45 inches requires athletes to have exceptional jumping power and extensive experience in jump training. It is critical to adjust the height of the jump box to each athlete’s individual ability.
Depth Jumps vs. Drop Jumps
Unlike the deepjump, which focuses on shortening ground contact time and emphasizes muscle stiffness and proper landing technique, the deep jump is designed to maximize the height of the bounce. This exercise should be aligned with a specific target outcome, such as achieving a vertical rebound toward a Vertec or basketball hoop with a high vertical height. For track and field athletes, jumping deep in the high jump can significantly increase sport-specific explosive power.
Deep jumps prioritize maximum explosive power, as exemplified by the deep jump heights of Auburn University football players. The video highlights the use of contact pads, and substantial knee bending helps generate raw power. However, athletes are encouraged to bend their knees slightly less than natural during vertical jumps. This adjustment enhances the power pulse and improves the ability to transition to running jumps and other high-speed athletic maneuvers.
Key Changes and Results in the Depth Jump
In order to improve the efficiency of the depth jump, it is critical to integrate specific outcome goals.Zera’s study of NCAA Division III athletes revealed three variations of the 18-inch (45-centimeter) depth jump:
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Control jump: the athlete jumps off the box and rebounds as high as possible after landing. This variation produces the lowest peak vertical velocity and the longest ground contact time, the same as the overhead target jump.
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Vertec Depth Jump: the athlete bounces off the Vertec measuring device and touches the highest point possible. This variation increases peak vertical velocity by encouraging the athlete to jump higher with knees bent.
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Hurdles Depth Jump: Athletes jump on collapsible hurdles that are adjusted to their ability. This has proven to be the most effective variant for achieving the shortest ground contact time (approximately 25% reduction ) and highest peak vertical velocity. The reduction in contact time highlights the increased power generation in the hips and ankles, making it an efficient choice for track and field athletes.
Sport-specific adjustments
Tailoring the depth jump to the requirements of a specific sport maximizes its effectiveness. Example:
- Basketball players may hold a basketball in their hands while jumping deep with the goal of dunking on the rim.
- A volleyball player might do a lateral jump near the baseline and then make a block. You can learn more about exercises to improve your vertical jumping ability here.
The possibilities are endless, the only limitation is the creativity of the coach who must design drills based on the ground contact dynamics and muscle mobilization patterns most relevant to the sport.
Deep jumping is the foundation of explosive strength training, and it is versatile enough to provide measurable training results based on each athlete’s performance goals.
One-Legged Depth Jumps: a Surprising Perspective
Single leg depth jumps, also known as drop jumps, are a great way to incorporate depth jump variations into your training. While they may seem like an ideal way to train for the sport of one-legged jumps, they are actually surprising. Surprisingly, single-leg depth jumps tend to produce a longer ground contact time of about half a second, which is closer to a standing vertical jump than the quick burst of power required for a single-leg jump. Interestingly, when I was in high school, I did a lot of one-legged jump training, only to find that my two-legged jumping ability improved unexpectedly instead.
Common Deep Jump Mistakes
Despite its immense value, the deep jump is also one of the most commonly misunderstood and incorrectly executed exercises. As exercise science continues to evolve, barbell-based exercises (like CrossFit) increasingly emphasize strength training, but the mobility skills that directly translate to athletic performance still lag behind. Here are some of the most common mistakes made in the deep squat jump:
- Box height too high: Using a box height that exceeds the athlete’s flexibility can lead to inefficient movements and increased risk of injury.
- Box height too low: Conversely, a box height that is too low will not provide the ideal load needed for an effective depth jump, especially when pursuing maximal stimulus.
- Inadequate preparation: Performing depth jumps without proper physical preparation is the most common and detrimental mistake. Deep jumps require a high level of central nervous system (CNS) readiness. Attempting them in a fatigued or underprepared state can lead to poor results and overtraining.
- Overexertion: Over performing deep jumps can hinder recovery and performance. Athletes should not exceed 40 reps per exercise, with a cap of 20 reps for most track and field athletes. Each exercise should be considered an independent effort with adequate rest and concentration.
- Suboptimal Level of Effort: To be effective, depth jumps must be performed at full effort. While submaximal landing jumps can improve muscle-tendon efficiency in developing athletes, depth jumps require maximal effort.
- Poor landing technique: the quality of the landing is critical. Deep jumps should emphasize gentle, quiet landings, whereas drop jumps require feet on the ground.
- Neglect of horizontal forces: Most sports require the conversion of horizontal momentum into vertical forces. Vertical movement alone in a depth jump cannot simulate the critical aspects of an athlete’s jump.
Depth jumps for different groups of athletes
The depth jump offers unique advantages to athletes from different sports. Let’s take a look at its uses for specific populations:
High Jumpers
Since the depth jump was originally developed for high jumpers, it naturally has significant value in this sport. The ideal depth jump variation depends on how the athlete jumps. High jumpers usually aim to produce a high impact in a short period of time. While long jumpers require about 0.12 seconds of contact time on the ground at the start of the jump, high jumpers have contact times ranging from 0.14 seconds to more than 0.2 seconds, and even more so for elite level athletes.
The depth jump remains a powerful tool for high jumpers to enhance their overall power output. While drop jumps are very effective in reducing contact time, traditional depth jumps help build the power needed for higher jumps. Athletes should strike a balance between the two for optimal results.
By customizing depth jump training for each athlete, Zera provides a way to improve performance and prevent injuries. With precise, conscious execution of the deep jump, athletes can unlock their full potential to make powerful, explosive movements on the field or court.
Depth jumps can be a killer for any high jumper, but they should be used as a supplement to unilateral specialized training, not as a primary training tool. They can be thought of as nitrogen fuel rather than the engine itself. For best results, high jumpers should aim to achieve a balance of 60-70% speed-based drop jumps and 30-40% depth jumps with clear goals, such as crossing a barrier or reaching overhead. These exercises provide strong reflexes and improve the agility and explosiveness required for elite athletes.
Long/triple jumpers
Horizontal jumpers need to utilize vertical strength, making the deep jump a valuable training tool. However, these athletes need to take a slightly different approach that focuses more on low box high jumps. This lighter, more sustained variant allows for better control of touchdown time, which is especially important in the competitive phase where reflexes are critical. Low-intensity, well-executed low box high jumps can enhance specific jumping abilities while minimizing fatigue and injury risk.
Sprinters.
While depth jumping is not necessary to develop world-class sprinters, it is still a very effective training tool for most. Single-response depth jumps can augment repetitive vertical jumping drills, such as hurdle jumps, resulting in improved ground reaction forces and neural output. Sprinters who focus on acceleration can benefit from higher intensity traditional depth jumps, while those aiming to increase top speed should combine hurdle jumps and drop jumps. The result? Increased explosiveness and efficiency in sprinting.
Basketball and Volleyball Players
In basketball and volleyball, athletes typically rely on a two-legged jump and a long ground contact time to generate power. These issues can be addressed by increasing speed and reducing ground contact time if depth jumps are used strategically. For these sports, depth jumps at low hurdle heights are a valuable skill enhancement tool. This controlled approach helps athletes improve their readiness without overloading their joints, especially considering the amount of jumping that is already in their training and competition schedule.
Throwers, rugby wingers and larger athletes
Deep squat jumps should be performed with caution for larger athletes such as throwers and rugby wingers. These athletes rely more on absolute strength than relative strength, and their tendons and ligaments may not be able to withstand the extreme loads associated with higher box heights. Instead, focus should be placed on lower box heights and results-oriented efforts. Equally important, longer ground contact times should be embraced as a natural part of their movement mechanics, driven by physics and anatomy rather than pure muscular strength.
To summarize
The deep jump is a versatile tool for enhancing reaction time and athletic performance in a variety of sports. By adapting its volume, strength and application to meet the unique needs of each athlete, the depth jump can deliver superior results without compromising readiness or increasing the risk of injury.
Deep jumps and young athletes: a thoughtful approach
Depth jumps should be approached with caution when developing young athletes. Some youth training experts, such as Mark McLaughlin, co-founder of the Performance Training Center, oppose the use of maximal depth jumps as a preparatory exercise for high school athletes. This approach is designed to reduce the risks associated with early training intensities and strategically prepare athletes for college and beyond-a tactic that many coaches are reluctant to adopt due to a lack of vision or restraint. Below is a brief overview of Mark’s approach to training young athletes.
When incorporating depth jumps into a youth training program, the general rule is to keep box jump heights low, preferably below 18 inches (45 cm), and to focus on quality rather than quantity. Low box jumps and box jumps are excellent tools for teaching proper weight bearing and reaction mechanics. However, the focus should be on mastering the mechanics of jumping and box jumping rather than achieving a maximum jump height. Depth jumps are best viewed as the finishing touch to a well-structured weight training program and should never be used as a starting point for any athlete seeking long-term development.
For coaches looking to improve their training programs, consider exploring ways toincrease speed and power in the shot put as part of an athlete’s overall development.
Conclusion.
As with any high-intensity training stimulus, the depth jump has a duality of potential benefits and risks. If implemented properly, the depth jump is one of the most effective exercises for improving vertical jump performance and overall strength, and can elevate average athletes to great athletes and great athletes to champions. Conversely, if implemented incorrectly, it can lead to injury, over-training, and setbacks in long-term athlete development. Proficiency with this impactful training tool is the mark of a great coach.
A note from Zera
At Zera, we are committed to providing practical insights and methods to support coaches and athletes. If you found this article valuable, please consider sharing it with your peers, engaging in discussion, and applying these principles to your training philosophy. Together, we can develop stronger, tougher athletes.