CrossFit East Bay WOD @ GWPC 101019

what is a depth jump

A depth jump starts on top of a box. Usually you use two boxes but it can be done from one by dropping backward starting with only your toes on the edge of the box (think of the start set-up as if you are going to do a back dive off of the edge of a pool). So from the top of the box drop off and feel for the ground with the balls of your feet (think cat landing here). Absorb the impact by bending your legs and then immediately spring back onto the box. The idea is to minimize the contact time on the ground after you have dropped off the box. I like to do these to a full squat (which does increase contact time) as I think they develop quickness and explosiveness over the largest range of motion. Most athletic programs do them to a around a 40 degree bend in the knee. The thing about them is that in order to do them correctly you have to reset at the top of the box so you cannot do them blazing fast. When you do them fast they become regular box jumps because you are using the stretch reflex at both the top and bottom rather than just at the bottom in a depth jump.

For clarification when the doctor taps your knee and it jerks that is the myotatic reflex. If he were to push on it, it would just be uncomfortable. You are trying to mimic the response by touching the ground with as close to the time duration of a tap as possible. By doing the depth jump you are trying make each jump into a single effort maximum muscle recruitment movement. By doing depth jumps you are focusing on just the bottom portion of the box jump, because with the box jump the same action is desired at the top as well.

It is properly spelled: myostatic reflex. That is an important word and I misspelled it.

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