Author Topic: Drop off method for depth drops  (Read 2524 times)

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DGC13

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Drop off method for depth drops
« on: July 22, 2009, 07:37:42 pm »
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Hey guys,

This might be specific to adaq but..

I was wondering how you would go about calculating fatigue levels during depth drops (or other amortization drills) via the drop off method? Thanks

adarqui

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Re: Drop off method for depth drops
« Reply #1 on: July 23, 2009, 12:28:55 pm »
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Hey guys,

This might be specific to adaq but..

I was wondering how you would go about calculating fatigue levels during depth drops (or other amortization drills) via the drop off method? Thanks

sup..

the only way i've calculated drop offs, with depth drops, is just to look at the quality of the drop.

for example, say you're doing sets of 5 from a 36" box:
- first set: felt great
- second set: felt great
- third set: felt great
- fourth set: felt a little worse
- fifth set: same as fourth, but on rep three, your legs just turned into jello <-- too much drop off

you would want to stop before you get to that jello-legs-collapsed-state... so I would stop after the fourth set in this example.

with depth drops, it's all about "feel".. unless you have some crazy cameras or stabilization force plate or something..


if you're doing a rotation, then depth drops will definitely be affecting everything.. so if you're doing sets of 5 on depth drops, followed by 2 10 yard sprints, you know that when you drop off on 10 yard sprints, the depth drops have fried your system.


peace man

Slowman

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Re: Drop off method for depth drops
« Reply #2 on: July 23, 2009, 04:44:33 pm »
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You could also couple the depth drops with another movement like a vertical jump or a squat or sprint. I usually drop off based on execution. I predominatly use split squat. They goal is to land perfectly balanced everytime in the proper position. For me it's always the balance that goes first. When I land and waver..even the slightest bit, I know I'm done. I NEVER go to the point where my legs feel like jello. I choose to err on the side of undertrained.

DGC13

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Re: Drop off method for depth drops
« Reply #3 on: July 26, 2009, 05:08:54 pm »
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Those are both great ideas. I think I'll try to pair the DD's with a vert (height) so that i can know for sure, quantitatively.

Thanks again!

adarqui

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Re: Drop off method for depth drops
« Reply #4 on: July 26, 2009, 05:33:48 pm »
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just make sure you get full recovery between sets..

if you're doing crazy intense drops, 5 minutes is a minimum.. otherwise 3 minutes or so should be fine.

peace

DGC13

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Re: Drop off method for depth drops
« Reply #5 on: July 26, 2009, 06:35:56 pm »
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I've actually never performed DD's or DJ's before. Tomorrow is my first time. I tested my standing CMJ and my depth jump from 12" and my CMJ was higher! LOL I already knew I had a deficiency regarding force absorption just by the way i feel when playing bball. I just wanted some quantitative data to truly know. Hoping this amort stuff will help! Planning on doing DD's from 18" this week and coupling with a vertical jump (so no, not crazy intense). I think i remember reading somewhere that i should be able to depth drop a height equal to my CMJ...is that true? Starting from 27-28" seems to high for a beginner.

adarqui

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Re: Drop off method for depth drops
« Reply #6 on: July 29, 2009, 11:46:47 pm »
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I've actually never performed DD's or DJ's before. Tomorrow is my first time. I tested my standing CMJ and my depth jump from 12" and my CMJ was higher! LOL I already knew I had a deficiency regarding force absorption just by the way i feel when playing bball. I just wanted some quantitative data to truly know. Hoping this amort stuff will help! Planning on doing DD's from 18" this week and coupling with a vertical jump (so no, not crazy intense). I think i remember reading somewhere that i should be able to depth drop a height equal to my CMJ...is that true? Starting from 27-28" seems to high for a beginner.

well, i can actually CMJ higher than 12" box most of the time.. and im super reactive.. the 12" box just doesn't load most people up enough..

18" exceeds my cmj, and then it continues on until 30" box which usually exceeds my 18" box dj... i can only do that off 30" if i am practicing dj's from 24-30".

30" seems to be the max though for me to jump higher than my cmj.




so don't get bent out of shape if your 12" box never gets much higher than CMJ or matches it.. it could just be that the loading is too small when dropping off the box, or you are rebounding so fast then you just are not generating enough power.


peace!



edit: ya starting from ~28" for a depth drop or DJ is way to high for just starting out.. you may well be able to handle the force, but your joint articular surface takes a huge beating at first.. you need to progress into the higher boxes, but i mean if you are strong/coordinated etc, progressing properly could happen within 2-3 weeks.