Depth Jumps To Long Jumps | Exercises 7.186–7.189
Book exercises 7.186–7.189 from Advanced Concepts of Strength & Conditioning for Tennis.
Illustrated Exercise Instructions
Use the diagram alongside the instructions below to identify the route, foot contacts, gaze and landing conditions for your selected progression.
Forward Route And Distance Limit
Secure a 6-8-inch box. For I-III, put two rings at the drop landing and two cones beyond it: the original I sets the cones about 8 feet from the box, while II-III use about 6 feet. Step off with one foot, land on both feet together and immediately rebound forward from both feet, extending the hips. Finish in a two-foot squat for I-II or a single-leg squat for III. Do not jump past the cones; their distance is a limit, not a required jump distance. IV omits rings and cones and retains the two-foot ground rebound to a single-leg finish. Apply the gaze instructions in the progression table.
Link the two-foot drop landing to forward propulsion, then control
the prescribed final landing. Prepare with controlled two-foot landings
and forward jumps before introducing the box drop.
Progressions
- ID
- 7.186
- Stage / Variation
- LOW-LEVEL DEPTH JUMP TO LONG JUMP (I)
- What changes
- The exercise links a two-leg drop landing to a forward jump and a
two-leg finish. Athlete looks down at the initial ground contact.
- ID
- 7.187
- Stage / Variation
- LOW-LEVEL DEPTH JUMP TO LONG JUMP (II)
- What changes
- The exercise links a two-leg drop landing to a forward jump and a
two-leg finish. Athlete looks forward at the initial ground
contact.
- ID
- 7.188
- Stage / Variation
- LL DEPTH JUMP TO LONG JUMP: SL LANDING (III)
- What changes
- The exercise links a two-leg drop landing to a forward jump and a
single-leg finish. Athlete looks forward at the initial contact and down
during the final landing.
- ID
- 7.189
- Stage / Variation
- LL DEPTH JUMP TO LONG JUMP: SL LANDING (IV)
- What changes
- The exercise links a two-leg drop landing to a forward jump and a
single-leg finish. Athlete looks forward at the initial contact and
during the final landing; rings and cones are not specified.
Related Training Resources
Compare related tasks in the training category and use the workout library for session context. Retain the selected level, equipment and execution conditions in the training record.
Related Exercise Families
Use related pages for their stated tasks. A loaded variation, a firm-floor preparation or a separate test does not replace the setup prescribed here.
Photographs and Diagrams
The illustrations show the stated positions and routes. Follow the variation instructions for gaze, contacts and landing conditions.
