Depth Jumps 2: Unlock Elite Vertical Power
If you are serious about playing above the rim, this advanced plyometric drill is essential for your athletic development. Designed for intermediate to advanced players looking to increase their vertical leap, Depth Jumps 2 focuses on converting landing force into explosive upward power. This conditioning drill specifically targets your reactive strength, helping you grab rebounds in traffic and finish strong at the rim.
How to Perform This Drill
- Setup: Stand tall on a sturdy elevated platform or bench (12-18 inches high) with a plyometric box positioned 2-3 feet in front of you.
- Initiate: Step off the initial platform with one foot—do not jump up, simply let gravity take you down towards the floor.
- Land: Land simultaneously on the balls of both feet with your knees slightly bent and athletic posture intact.
- React: The moment your feet touch the ground, explode upward immediately onto the target plyometric box using a powerful double-arm swing.
- Stabilize: Land softly on the target box in a squat position, holding for one second to ensure balance before stepping down to reset.
- Repeat: Perform 4 sets of 4-5 high-quality repetitions, taking a strict 1-2 minute rest between sets to allow your central nervous system to recover.
Why This Drill Works
This drill is the gold standard for training the stretch-shortening cycle (SSC), which is the mechanism behind athletic explosiveness. By forcing your muscles to lengthen (eccentric phase) upon landing and immediately shorten (concentric phase) for the jump, you train your nervous system to react faster and produce more force in less time. In a real game, this translates directly to second-jump ability—allowing you to land after a contest and immediately explode back up for a rebound or putback before your defender can react.
Pro Tips
- Minimize Ground Contact: Treat the floor like it is red-hot lava. Your goal is to spend as little time on the ground as possible; think "stiff spring," not "soft sponge."
- Use Your Arms: Your vertical jump isn't just about legs. Throw your arms down as you drop and drive them aggressively upward as you jump to generate maximum lift.
- Quality Over Quantity: This is a high-intensity neurological drill, not cardio. If you feel your contact time increasing or your height decreasing, increase your rest time or end the set.
- Silent Landings: When you land on the final box, aim to make zero noise. A quiet landing indicates that your muscles are absorbing the force efficiently, protecting your joints from injury.
