The Effect of Depth Jumps and Weight Training on Leg Strength and Vertical Jump

Abstract In recent years, a method of plyometrics (exercises that cause a rapid lengthening of a muscle prior to contraction) called depth jumping has become a part of the training routine of many athletes. Two experiments are described in which the effectiveness of the exercises is examined. In Experiment 1, undergraduate students in beginning weight training classes trained with three different jumping programs: (1) maximum vertical jumps, (2) 0.3 m depth jumps, and (3) 0.75 m and 1.10 m depth jumps. In addition, all groups also lifted weights. In Experiment 2, a weight training class and the volleyball team at Brigham Young University-Hawaii were divided into two groups. One group lifted weights and performed 0.75 and 1.10 m depth jumps. The other group only lifted weights. In Experiment 1, the three training programs resulted in increases in one repetition maximum (1 RM) squat strength, isometric knee extension strength, and in vertical jump; however, there were no significant differences between treatments. In Experiment 2, all groups made significant increases in vertical jump, except the group of weight lifters, who did no jumping. It was concluded that depth jumps are effective but not more effective than a regular jumping routine.