Depth Jump: Start by standing on a box with one foot forward and arms up in preparation to snap them back with the hips. Allow yourself to fall toward the ground, and on impact, immediately force the ground away with minimal ground contact. Land on the box in front if you. Your landing position may vary based on goals. Tall, power, or deceleration landings can all be used. Rotation may be used also as a variable as you see @shecks demonstrating below.
Speed squats with accommodating resistance: Speed squats with chains or bands are a great option when trying to improve power and rate of force development. This exercise should be performed as explosively as possible. Sets of 1-3 repetitions at 50-70% are optimal in order to maintain power and quality movement. Clusters, pause, and reactive variables may all be used depending on the phase of programming.
When it comes to preparing for high level competitive events, coach John Welch knows what it takes. His methodically designed programs are geared toward enhancing the physical qualities, and need specific energy systems of the athletes he works with. John believes that qualities such as muscular endurance, rate of force development and reactive strength must be addressed. Specific energy system development such as ATP/CP, fast glycolytic, or oxidative must be addressed. These motor abilities and energy system pathways need to be stimulated, developed, and adapted to higher levels to ensure high level performance come competition day. The goal is to have the athlete peaking and in a state of super compensation when their time comes to perform. Along with performance enhancement, special attention is given to injury prevention. Making the athlete as resilient to injury and as bullet proof as possible is of key concern. Connective tissue strength, flexibility, joint range of motion, and solid bio mechanics are targeted and improved so that the athlete is physically prepared for the demands of competition. In the last 3 years Coach John’s X Games athletes have brought home 2 gold medals and 1 silver medal.