Deceleration with Split Squat Depth Drop Holds

By Nunzio Signore (BA, CPT, NASM, PES, FMS)

Depth Drop - 1

Today I want to talk about a method of plyometric training that helps us get a great training effect from a number of angles.  Depth Drops are a form of plyometric training that:

  • Teaches proper landing (deceleration) mechanics – Learning to accept eccentric forces into the ground is the first step in becoming more explosive. A more stable landing when decelerating will put us in a better position to convert that force into a more powerful concentric movement. This could be jumping, throwing, batting or simply changing direction rapidly, basically any explosive movement that is initiated from the ground up.
  • Helps cement good mechanics – Adding a 2-3 second isometric hold in the bottom position teaches us to “stick” the landing. This lets the brain see and feel what correct deceleration or landing mechanics “feel” like. This is also known as “motor learning”. It’s great for building muscle and tendon strength as well.

(Split Squat Depth Drop holds)

Depth drops are great but are an advanced exercise and taxing on the CNS. A good base of strength must be established prior to utilizing this technique. With that being said, here are a few quick notes:

  • Don’t jump off the box. Step off of the box. We want to keep impact on the joints to a minimum.
  • Start with a small box (12”) and progress to but no higher than 24”.

See ya’ in the gym…

 

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