Depth JUMP

Depth Jump is the main exercise in the «shock» method of training the leg muscles. This is a jump down, usually from a height of 50-70 cm with an instantaneous jumping up. It is extremely important to land and jump up fast.

The main purpose in the «shock» method is stimulation of the muscles with shock stretching, preceding the active effort. The mechanics of the depth jump is the following: when an athlete falls from a height – he gains kinetic energy. When landing down, thigh muscles and tibialis anterior muscle perform an eccentric contraction in order to slow the fall, and eccentric contraction is replaced for an instant isometric (i.e. without movement), which is immediately replaced by a concentric contraction, when athlete jumps up. The shock method was developed by Yuri Verkhoshanskii for the Soviet national team in the early 1970s.

JERK CYCLE PROGRAM (5 WEEKS)

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FEMALE TRAINING PROGRAM (12 WEEKS)

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