Drop Jump (Low)

Bilateral Plyometrics Low Intensity - 5

Drop Jump

Aims:

  • To enhance stiffness and elasticity in the Achilles tendon

  • To develop the pre-activation of muscles acting on the ankle and knee

Technique:

Drop jump step-off position.



Drop jump ground contact.



Drop jump rebound.



  • Step off a box/step by holding one leg in front of you and allowing your bodyweight to slowly tip forwards

  • Contact the ground with both feet and immediately rebound vertically upwards attempting to jump as high as possible

  • Land back on the mat with both feet

Prescription:

2–4 x 6 repetitions from a 20–30cm box (2min recovery)