Adarq.org

Hi

I was wondering about the depth jump, you stand on a box, you come off and with less time spent on the ground you shoot up as high as you can, this will help develop leg stiffness and shock absorption or increase shock absorption from the shock the leg goes through sprint cycle or something link this.

How about 1 legged depth jumps or and i say OR

using the 1 legged depth jump but instead of jumping up, you land and as soon as you land push the ground behind you i.e. in a sprint when your lead leg lands under the hips and pushes back that's the part this would train?

would this work?

yes, that sounds like a great idea. you should probably add in 12-16 of those off an 18" box every time you work out.

Wow Ive never thought of that, and i've thought of some crazy plyos. I don't think the latter exercise you described would be very effective. The forces experienced during a maximal sprint would probably be greater. Also it would be nearly impossible and wasteful energetically to land in a sprint position, especially since you are going to be practising a start rather than a flying sprint, where you need to be a lot lower to the ground. Landing vertically on one leg just won't allow that.

Just stick to double legged depth jumps. I usually use a double depth jump, meaning I add in another jump after I land from the first depth jump immediately. so it's a depth jump + pogo jump. Also make sure you have a program design and aren't just doing this out of the blue.

You could try a horizontal single legged depth jump which will hit the hips more than the knees. It's basically a skip for height where the penultimate leg is the same leg you skip with. It's safe, and fun.

Push up sprints- Do 5 explosive push ups and launch

Donkey sprints- kick and launch

arrested on ground sprint- get up and launch

They are not that innovative exercises, they are more like a different style of reaction exercises from different positions.

because you asked:

<a href="http://www.youtube.com/watch?v=q9qNZPLkODc" target="_blank">http://www.youtube.com/watch?v=q9qNZPLkODc</a>

I thought i asked for innovative exercises.
that's not innovative, that is just reactive type exercises to improve reaction time.

Let me think of one.

How about ... skipping for height or distance holding dumbell in each hand.
or high knee drill emphasizing on stride length holding dumbells.

Here is one i thought of when i was sitting on those desk chairs with the wheels.

Chair Drags
Sit on the chair with the wheels and stuff, lean forward and try and run forward dragging the chair forward as well also add hand movements as well with the runs. this will generate power in the paw back process of the sprint lol.

Chair Drags for distance
This same as before but try aim to cover as much distance with one push of your legs.