You have the basics of strength training, but now you are ready to take your athlete to the next level. The question is not that you should add Plyometric exercises To your path - it is what will give you the biggest louder for your buck. Jump jump and depth of a similar jump, but they really do your job in different ways.

In this perfect comparison, we will destroy bios, benefits, and best use of both exercises. You will be able to deal with the active mode with your goal, each way to exercise safely and most importantly, how to pass into a Energy Development Project Actually work.

What is the box of box?

Have Jumping Is a athletic archatrian drills in a standing position on the scholar, landflows and knees flexed. The height of the box can vary depending on the target, training period, and the ability of each person.

Important characteristics

• Concentrate Intensive energy results (Production force during pushing term).
• Reduce the impact on landing due to higher surfaces.
• Update Vertical jumping mechanics, CoordinationAnd Trust In takeoff.
• Generally used in Preparation of general athletesWarm, warmth, or opposite training.

Primary muscle involved

• Top of gluteus
• Quadriceps
• Walking stick
• calves (gastrocnemiumius & soleus)
• Home muscles (For buds during a break and landing)

What is depth?

Have Jumping on Is the advanced plyometric drill designed to use the most useful Short short cycle (SSC). Athletes stepping out the platform (typically 12-30 inches), soil and Immediately recoverReducing land contact and expand the strength of the highest reaction.

Important characteristics

• Emphasize Reactive strengthAbility to suction force rapidly and change it into powerful movements.
• Goal Effective neuroromuscular By training the fastest motor unit.
• Live significantly Eccentric loading Followed by rapidly implementation.
• Conscious High effects, high skills Plyometric drills for trained athletes.

Primary muscle involved

The same as possible to jumped into the box, but there is higher Requirements requiredEspecially about Walking stick, MaskAnd CalfAnd more Neural Recruitment Due to the rapid stretching line.

Short Cycle: Plyometrics' science

The effectiveness of both exercises can be better understandable through Short short cycle (SSC)-A Three period neuromuscular phases that enhance labor production during explosive movement:

1. Eccentric term: A prolonged muscle under tense (eg, landing from fall).
2. Amortization: The transition between eccentric stages and incelic. Time is here to be very few.
3. Intense: The muscle shortened in a further movement or moving forward (eg, jumping).

• Box Places to put over eccentric stages and rather increase in intensive effectiveness in the environment.
• Depth of depth Especially designed to exploit SSC by Make the highest efficiency and speed of transition From eccentric to focus on contraction of concentrations, making them higher Develop reactive strength And Using Elastic Energy.

That creates more explosive energy?

Depth of Increase: Deeper Support

Deep leaps generates higher reaction to the muscle academic muscle, these qualities with high-speed workmen, and change of direction.

Research suggests that the deep jump can produce GRFs up Five body weightWhile simple simpler plyometric movement like jumping tabouts typically turn around 5. Fold body weight.

Work classic Komi and BoscoWith the monitoring education, show that the depth increases more effectively Height jumping settings, Speed sprintAnd The rate of development of forces (RFD) Compared to traditional jumping training. A strong basic at the highest height benefits from the dominant heights, as it is ready to absorb and apply high eccentric forces.

Box Jumping: Limitations and restrictions

While jumping boxes are mechanical and minimalized minor action systems, they are highly effective for:

• Development Basic power output
• Improvement Active efficiency
• Supply The lower effects Optional for hip training and knee extensions

Jump boxes are especially useful during the The early stages of energy development projectFor Novice footballOr during Deload and Recovery Week. In addition, due, because of the land forces reduced by high landing areas, jumping boxes often as a safer option for athletes.

Which is better for bomb power?

The bomb power is defined as Force production rate (Power = Force × Duration / Time). Because the deep jump is related to rapid transitions from high strength Landing To be forceful ConcentrateThey prompts Short short cycle (SSC) More aggressive than jumping in the box.

Have GRF more Observe the deep jumps reflect the higher amount of suction and produce in shortexism, directly improving strength and explosive. This makes the jumps jump over a higher option when the main goal is to be the most useful Explosive- The sport is strong and technical enough to make them secure.

Programming Consideration: When and how to use each

Sample progress model

If you are designing a training program to create a system engine system, consider the following progress:

1. Phase 1: Crossing mechanical & strong power
   • Jump box (low in median height)
   • Jump to squats
2. Phase 2: Tolerance to tolerance and preparation of reactions
   • Jumping obstacles
   • Pierce
3. Phase 3: SSC output with maximum bombs
   • Depth of depth
   • Decreased to the rising height

This method ensures that athletes develop not only authority, but Control, time and force capacity in absorptionReduce injury risk.

Common mistakes to avoid

Box jump:

• Fly as high as possible and land in deep seats overwhelmed by widespread landing.
• Let the knee during rest or landing.
• Taking a pace (swinging over) too much to focus on focus on the limb driver.

Depth of Increase:

• Take too long on the ground between landing and sSC benefits.
• Falling from the box highly high, leading to a distinction technique or injury.
• Do not land with solid in the acidity of the ankle complex, the knees, making the leakage of energy.

Summary: Select the right tool for the right target

Concluded included, both Box And Depth of depth Is a valuable tool to develop low body bombs, but they set out different points targets Spectrum develop power:

• Box Is better for teaching the temptation mode Reduce stress together togetherMake them ideal for Who, Attend Phases RehabAnd Common preparation.
• Depth of depth Is better for trained athletes to find Makes maximum strength and adjustmentBut need Precise action and ready forces To avoid injury.

Instead of picking one on the other hand, advanced performance program should Use both the strategy Across the different training cycle to develop The ability of perfect energy-From production of raw force to a higher level reaction.

Ether

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3. Shuzhen Ma, Yanqi Xu, Simao Xu. Impact of physical training program on high-end-to-height of healthy athletes: System Reviews with Meta Analysis
4. Komi, PV, & Bosco, C. (1978). The use of flexible energy in muscle extension of legs by men and women. Drugs and Sciences in Sport, 10 (4), 261-265.
5. Bobbert, MF, & Van Soest, AJ (2001). Why do people jump to the way they do? Exercise reviews and sports, 29 (3), 95-102.
6. Markovic, G. (2007). Did Plyometric training improve vertical jumping height? Meta analysis review. British Sports Journal, 41 (6), 349-355.
7. Ramirez-campillo, R., et al. (2015). The effects of reducing training training training in a young basketball. Magazine Sports Science, 33 (14), 1495-1503.
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