Dear Yosef,

you are right, there has been a print mistake, the value is 1.1 m.

I have also to say that the measure of 1.15 m doesn’t make a significant difference in the training effect.

Thank you for your attention.

Yuri Verkhoshansky

Dear Yosef Johnson,

before I answer you I think it’s better to clarify one important issue: Depth Jump from 0.75 m and Depth Jump from 1.1m are not training means with different training potential (the training potential of 0.75 m Depth jump is not less of the training potential of 1.1 m Depth Jump), but they are training means with slightly different training emphasis.

Depth Jump from 0.75m is finalized to Explosive Strength and Reactive capacity development.

Depth Jump from 1.1m is finalized to Maximal Strength development.

Depth Jumps from 1.1m can be very useful for sport disciplines where athletes with heavy body weight execute rapidly the changes of running direction, as in American Football, rugby and, for other aspects, also in tennis.

So, if the athlete needs to increase more the training stimuli for Explosive Strength and Reactive Capacity improvement, after the use of 0.75 m Depth Jumps, he can use Complex Super-method: maximal strength effort Barbell Squat + 0.75 m Depth Jumps.

If the athlete needs to increase more the training stimuli for Maximal Strength improvement or for the improvement of Strength component of Maximal Explosive effort exercise, after 1.1 m Depth Jumps, he can start to use Complex Super-Method: maximal strength effort Barbell Squat + 1.1 m  Depth Jump.

Yuri Verkhoshansky

Dear Yosef Johnson,

1. Would you suggest that both heights be a appropriate for a basketball player in different training blocks? Would .75m precede in Block B and 1.1M continue in Block C ? 

In the Basketball Block System training Depth Jumps must be used at the end of the Block B with height from 0.75 m. Depth jumps from 1.1 m could be used sometimes only by very strong athletes as additional exercise that helps to increase the effect of Depth Jumps from 0.75 m.

2. It seems that you are saying that training at .75m will be more effective for improving quickness and explosiveness in very short distances like 5m, is this correct?

Not only, Depth Jumps from 0.75 m are an effective training means to improve the speed of the running start acceleration (30 m) and they are useful in all case in which it’s need to increase the explosiveness together with reactive capacity.

Yuri Verkhoshansky

Dear Yosef Johnson,

1. When one uses 1.1M, should this be used during the same time as .75M or in a different block?

The Depth jumps from 0.75 m and from 1.1 m must be used in the same block: 4 series of 10 Depth jumps could include 2-3 series of 10 Depth jumps from 0.75m and 1-2 series – of 10 Depth jumps from 1.1m. For an example, see  the American Football program in Manual for coaches.

2. What measurement should one use when determining appropriate strength for maximum depth jumps [1.1M]? 

Dear Yosef, I read this question many times but I didn’t and I don’t understand what you mean. Could you put this question in another way?

Dear Yosef  Johnson,

1.    In the case of the Depth Jumps work out I think it’s better to use the word “series”. One series includes 10 exercises (Depth Jumps). In one training session (work out) must be used not more than 4 series. The series of Depth Jumps from 0.75 m must be performed before the series of Depth Jumps from 1.1 m.

2.    Depth Jumps from 1.1 m should be used only by athletes that are already adapted to Depth Jumps from 0.75m.

Yuri Verkhoshansky