'Optimal' drop height in depth jump training

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The study concluded that either the maximum jump height (MJH) or reactive

strength index can be used to identify the optimal drop height in bounce DJ

training to increase CMJ performance, but the MJH method should be used to

improve reactive strength.

A comparison of methods used to identify 'optimal' drop height for early phase

adaptations in depth jump training.

Byrne, PJ, Moran, K, Rankin, P, and Kinsella, S.

J Strength Cond Res 24(8): 2050-2055, 2010-The purpose of this study was to

compare 2 methods of identifying an appropriate drop height for bounce depth

jump (DJ) training, which aimed to improve reactive strength and countermovement

jump (CMJ) performance. The maximum jump height (MJH) method was compared to the

reactive strength index (RSI) method. The first part of the study identified

each participant's drop height for both methods and determined the extent to

which both methods differed. The subsequent part of the study used an 8-week

bounce DJ training program to compare the effectiveness of the MJH and RSI

methods.

Twenty-two male participants volunteered. There was a significant difference

between the MJH and the RSI methods in the optimal drop height they identified

(median = 0.40 and 0.30 m, respectively), with 19 participants exhibiting a

difference of 0.10 m or more. These 19 participants were assigned to 1 of 3

training groups: a control, an MJH method, and an RSI method group.

The results demonstrated a significant increase in pre to posttraining in

reactive strength (MJH: 27.3 +/- 18.7%, p = 0.025; RSI: 11.8 +/- 10.1%, p =

0.019) and CMJ performance (MJH: 9.9 +/- 5.2%, p = 0.009; RSI: 9.2 +/- 4.8%, p =

0.006) in both the MJH and RSI groups, respectively, with no change in the

control group.

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Carruthers

Wakefield, UK