For this drill I picture an assassin dropping into a room unnoticed🤫. Then quickly needing to move into the shadows. • Depth Drop → Rebound Jump. The goal is to land quietly, absorb the impact, and move immediately. Next week I’ll progress this into a lateral rebound.💪🏽🥷🏽🖤 Your quest begins here. Training arcs available now: ⚔️ Main Character Training Arc 🧘‍♀️ Front Splits Program 🍑 Glute Growth Program Linked in bio. Train Like an Assassin® #depthdrop #plyometricstraining #plyometrictra
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🔥 DEPTH–BOUND POWER TRANSFER FLOW 🔥 🧪 Elite plyometric combo: jump onto the box → receive or lift the weighted ball → step off into a depth jump → absorb & redirect force → explode into a forward leaping bound while driving the med ball as far as possible → land clean → hit a full plyo-ladder “1-2 in, 1-2 out” pattern. Lastly explode over a high obstacle to simulate a finishing attack scenario! Repeat 3–4 rounds, alternating takeoff legs each rep. Force absorption → force transfer → force pro
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follow for more nervous system training advice ⬇️⬇️⬇️ scroll down for proper programming of depth drops The Soviets didn’t abandon depth jumps — they learned how to use them without destroying knees. Depth drops are one of the most powerful elastic tools ever developed, but they were never meant to be used year-round or chased for height and volume. The mistake most programs make is copying the exercise without respecting the limits Soviet sport science eventually identified. Proper programming
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