Plyometrics?
HideMethodology: Plyometrics that utilize the shock method
In the depth jump, the athlete experiences a shock on landing in which the hip, knee and ankle extensor muscles undergo a powerful eccentric contraction. In this, the muscles are forcibly tensed in an eccentric contraction. For the muscles to respond explosively, the eccentric contraction is then quickly switched to the isometric (when the downward movement stops) and then the concentric contraction, in a minimum amount of time.[15] This allows the athlete to jump upward as high as possible. For simplicity, rather than always mentioning the isometric contraction, which always occurs in the transition from the eccentric to the concentric contraction, it is usually omitted.
In the eccentric contraction, the muscles are involuntarily and forcefully lengthened while in the concentric contraction the muscles are shortened after being pre-tensed. Most of the stretching and shortening takes place in the tendons that attach to the muscles involved rather than in the muscles. To execute the depth jump, the athlete stands on a raised platform, usually not greater than 20-30 inches high, and then steps out and drops down in a vertical pathway to make contact with the floor. The exact height used by most athletes is usually quite low in the early stages of training. The key is how high the athlete jumps in relation to the height of the takeoff platform. Technique and jump height are most important at this time. While the body is dropping the athlete consciously prepares the muscles for the landing impact by pre-tensing the muscles. The flooring upon which the athlete drops down on should be somewhat resilient, mainly for prevention of injury. Upon making contact with the floor, the athlete then goes into slight leg flexion to absorb some of the forces for safety. However, the main role played by the muscles and tendons is to withstand the forces that are experienced in the landing. These forces are withstood in eccentric contraction. When muscle contraction is sufficiently great, it is able to stop the downward movement very quickly.