Not every jump trains the same thing. Every variation has a...
Fred Duncan@Fred__Duncan
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Oct 06, 2025
~1 min read
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Not every jump trains the same thing.
Every variation has a different purpose, force profile and place in the training process, and if you understand that, you can progress them appropriately.
Box jumps are your entry point. They emphasize concentric force with minimal
Every variation has a different purpose, force profile and place in the training process, and if you understand that, you can progress them appropriately.
Box jumps are your entry point. They emphasize concentric force with minimal
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landing stress, making them perfect early in a training cycle or post injury. The box mutes eccentric load so you can focus purely on putting force into the ground. Versatile and easy to scale/load.
Broad jumps, bounds, and hops bridge the gap between weight room outputs
Broad jumps, bounds, and hops bridge the gap between weight room outputs
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and more athletic type movements. They build horizontal power, rhythm, and timing…qualities that directly carry over to sprinting.
Drop jumps are reactive. Lower box height, faster rebound. They train your ability to manage and redirect force in minimal time…short ground
Drop jumps are reactive. Lower box height, faster rebound. They train your ability to manage and redirect force in minimal time…short ground
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contact, high stiffness, fast stretch shortening.
Depth jumps, popularized by Verkhoshansky, are the most demanding…higher box + braking and propulsive forces, more yielding, and a longer contact.
Force → rhythm → reactivity → intensity
If you want to see how I structure
Depth jumps, popularized by Verkhoshansky, are the most demanding…higher box + braking and propulsive forces, more yielding, and a longer contact.
Force → rhythm → reactivity → intensity
If you want to see how I structure
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plyometrics alongside sprint training, lifting, and conditioning, it’s all inside Speed Kills, over 80 pages of principles, research, and an 8-week program built to make athletes faster, stronger, and more explosive.
fredduncantraining.com/product/speed-…
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