Linear Depth Jump is an effective exercise to help develop strength and explosiveness in the legs and hips. To perform this exercise, you will need two boxes or benches spaced a few feet apart. Begin by standing on one box and drop down to the ground between the platforms, allowing your knees and hips to flex. Reverse the motion by exploding upwards and extending through the hips, knees, and ankles to jump onto the other platform. Make sure to land softly and absorb the impact through the legs.
To incorporate the Linear Depth Jump into your workouts, you can include it as a plyometric exercise or as a lower body strength and power movement. Here are a few ways to incorporate this exercise into your routine:
1. Plyometric Circuit: Include the Linear Depth Jump as part of a circuit training workout. Alternate between performing a set of Linear Depth Jumps and other plyometric exercises such as box jumps, burpees, or jump squats. This will help improve your explosive power and agility.
2. Leg Strength and Power Day: Dedicate a specific day in your workout routine to focus on leg strength and power. Start with a warm-up, then perform sets of Linear Depth Jumps along with other exercises like squats, lunges, deadlifts, and calf raises. This will target your lower body muscles and help improve your overall leg strength and power.
3. Superset with Upper Body Exercises: Incorporate the Linear Depth Jump into a superset with upper body exercises to create a full-body workout. For example, perform a set of Linear Depth Jumps followed by push-ups, pull-ups, or shoulder presses. This will help improve your coordination and overall athletic performance.
4. Interval Training: Include the Linear Depth Jump as part of your interval training routine. Perform a set of Linear Depth Jumps for a specific duration or number of repetitions, then rest for a short period before repeating. Alternate between the Linear Depth Jump and other cardiovascular exercises like running, cycling, or jumping rope