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The Effect of Depth Jumps and Weight Training on Leg

Strength and Vertical Jump
a

David Clutch , Mike Wilton , Carl McGown & G. Rex Bryce

Physical Education, South Adams High School, Berne, IN, 46711

California Polytechnic, San Luis Obispo, CA, 93401

Department of Physical Education-Sports, USA

Brigham Young University, Provo, UT, 84602

Published online: 08 Feb 2013.

To cite this article: David Clutch , Mike Wilton , Carl McGown & G. Rex Bryce (1983) The Effect of Depth Jumps
and Weight Training on Leg Strength and Vertical Jump, Research Quarterly for Exercise and Sport, 54:1, 5-10, DOI:
10.1080/02701367.1983.10605265
To link to this article: http://dx.doi.org/10.1080/02701367.1983.10605265

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CLUTCH, WILTON, McGOWN, BRYCE

RESEARCH QUARTERLY
FOR EXERCISE AND SPORT
1983, Vol. 54, No.1, pp. 5-10

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The Effect of Depth Jumps and Weight Training

On Leg Strength and Vertical Jump
DA VID CLUTCH
South Adams High School, Berne, Indiana
MIKE WILTON
California Polytechnic, San Luis Obispo
CARL McGOWN and G. REX BRYCE
Brigham Young University
in training techniques and methods have been the
major contributors to modern athletic accomplishments (O'Shea, 1976). One very interesting training
addition that has been developed by coaches in the
USSR to use in preparing their athletes for various
athletic specialties is a system of plyometric exercises
(Verhoshanski,1968).
Plyometric (Plyo = more, greater; metric = measured quantity) exercise is based upon the belief that a
rapid lengthening of a muscle just prior to a contraction will result in a much stronger contraction. The
added contractile strength is believed to be due to a
stretching of muscle spindles involving a myotatic reflex and resulting in an increased frequency of motor
unit discharge, stimulation of other receptors, and an
increased number of activated motor units (Verhoshanski, 1969). Evidence indicates that plyometric
exercises were systematically carried out by 1972 Gold
Medal winners Valeri Borzov and Janus Lusis (Wilt,
1976; Zanon, 1974).
Verhoshanski (1968) has described a plyometric
technique called depth jumping. The procedure requires athletes to drop from a height and, upon landing, immediately perform ajumping movement. Verhoshanski suggested that depth jumps, like other
plyometric exercises, increase strength and nervereactive ability. He believes that these increases will
im prove verticaljumping ability.
There is indirect experimental support for a belief
that depth jumps will provide positive benefits. For
instance, myotatic reflex facilitation in isometric exercise has been shown to increase static strength measurements (Awad & Kottke, 1964; Lagasse, 1974; Morris, 1974; Smith, 1970). In addition, Asmussen and
Bonde-Petersen (1974) have shown that mechanical
energy may be temporarily stored in the elastic com-

In recent years, a method of plyometrics (exercises that cause a

rapid lengthening of a muscle prior to contraction) called depth
jumping has becomea part of the training routine of many
athletes. Two experiments are described in which the effectiveness
of the exercises is examined. In Experiment 1, undergraduate
students in beginning weight training classes trained with three
different jumping programs: (1) maximum vertical jumps, (2) 0.3
m depth jumps, and (3) 0.75 m and 1.10 m depth jumps. In
addition, all groups also lifted weights. In Experiment 2, a weight
training class and the volleyball team at Brigham Young
University-Hawaii were divided into two groups. One group
lifted weights and performed 0.75 and 1.10 m depth jumps. The
other group only lifted weights. In Experiment I, the three
training programs resulted in increases in one repetition
maximum (1 RM) squat strength, isometric knee extension
strength, and in vertical jump; however, there were no significant
differences between treatments. In Experiment 2, all groups made
signijican: increases in vertical jump, except the group of weight
lifters, who did no jumping. It was concluded that depth jumps are
effective but not more effective than a regular jumping routine.

Key words: plyometrics, depth jumps, vertical jump,

weight training.

T he past decade has seen some remarkable perfor-

mances in athletics. Athletes are jumping farther and

higher, runners are lowering times with monotonous
regularity, the shot and discus are being heaved distances thought impossible just a few years ago, and
records in swimming are broken almost before the
previous records can be announced. Physiologically,
the body has been operating the same way all this time,
so how do we really account for these performances,
which in many cases were deemed physically impossible? Many factors have undoubtedly contributed to
such startling performances; however, it is the contention of many coaches and athletes that improvements

RESEARCH QUARTERLY FOR EXERCISE AND SPORT, VOL.

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CLUTCH, WILTON, McGOWN. BRYCE

formed the depth jumps by stepping off a box and

dropping the full distance to a wrestling mat. Upon
landing, a fast, active jump was then performed. Four
sets of 10 repetitions were completed during each
training session.
Treatment three replicated procedures in treatment
two, with the exception that the depth jumps were
executed from a height of 0.75 m and 1.10 m, as recommended in the Soviet Union training system (Verhoshanski, 1968). Once again, four sets of 10 repetitions were required: the first and third sets from
0.75 mand the second and fourth from 1.10 m.
In all of the programs, a slow jog around a 220 m
indoor track was completed after each set. This
rhythmic 1.5 to 2 minute recovery was recommended
by Verhoshanski (1969). After completing the jumping program and the recovery jog, all subjects participated in a weight training program, following Verhoshanski's recommendation that depth jumps be
combined with weight training.
The weight training routine consisted of three sets
of one-half squats, with four to six repetitions per set
(Berger, 1962). Each repetition required the subjects
to squat until they contacted the surface of a bench;
then they returned to a standing position. This aspect
of the training required close supervision to ensure
proper contact with the bench, and to prevent lifters
from rebounding off the bench to assist the lift (also to
prevent subjects from inadvertantly injuring back
muscles). The height of the bench was adjusted so that
each subject squatted at the same angle. The training
workload was increased when the subject could execute six repetitions for all three sets; however, the
increased workload was not of such a magnitude as to
prevent the subject from executing at least four repetitions per set.

ponents of a muscle by the subject's dropping from a

height of 0.40 m. In spite of this support, only limited
plyometric research has been completed.
Blattner and Noble (1979) compared a depth jumping group, an isokinetic training group, and a control
group. They found both depth jumping and isokinetics to be better than the control group, but there were
no differences between the two training routines.
However, Blattner and Noble used only one depth
jump routine, and their depth jumps were not combined with weight training (as recommended by Verhoshanski, 1969). Blattner and Noble also used subjects who were not involved in intercollegiate sports.
Thus, this study was designed to answer two questions:
(1) are certain depth jump routines, when combined
with weight training, better than others? and (2) what
effect will depth jumps have on athletes who are already engaged in training for their sports?

Experiment 1
Method
Subjects

The subjects for this study were 12 male volunteers

enrolled in a weight training class at Brigham Young
University (mean age = 20.9 2.8 years, mean height
= 1.79 7.5 em, mean weight = 77,7 ~ 12.4 kg).
Treatments

Three differentjumping programs were used in the

study: (1) maximum vertical jumps, (2) 0.3 m depth
jumps, and (3) 0.75 m and 1.10 m depth jumps. The
addition of a control group that performed no jumping was considered; however, Blattner and Noble
(1979) had found depth jumps to be more effective
than no jumping, so it was decided to use maximum
verticaljumps as the non-plyometric control. It was felt
this group would approximate the normal jumping
routine many athletes experience during practice, and
any benefits due to depth jumps should be over and
above their gains.
Subjects who engaged in treatment one, the
maximum jumps routine, performed four sets of 10
repetitions. The jumps were taken from a stationary
position, and the subjects were instructed to pause
between jumps to prevent a bounding effect that
would approximate depthjumps.
Treatment two consisted of depth jumps from a
height of0.3 m. This height was recommended by Zeyl
(1977) for first year depth jumpers. The subjects per-

Design

The experimental design selected for this study was

the Latin square change-over design (Fellingham,
Bryce, & Carter, 1977). This design was chosen because it allowed a powerful test of treatment differences even with a small number of subjects. In this
design, each subject received each treatment for one
time period, each treatment was applied to the same
number of subjects during each treatment period, and
each treatment followed every other treatment the
same number of times in the experiment. Thus, the
design allowed each subject to act as his own control.
This provided, in effect, a covariate measured at each
time period. All tests were made at the 0.05 level of
significance.

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CLUTCH. WILTON. McGOWN, BRYCE

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With three treatments, there are six possible sequences (1,2,3; 1,3,2; 2,1,3; 2,3,1; 3,1,2; 3,2,1), and each
subject was assigned a randomly selected treatment
sequence. There were two subjects in each of the six
sequences. Each treatment sequence lasted four
weeks, and training sessions were held twice a week.
Three weeks of weight training were completed before beginning any jumping. This period was used to
minimize between-subject variance due to differences
in muscle soreness and speed of skill acquisition not
related to actual strength gains. A pretest of the dependent variables was conducted at the end of the
stabilization period.

A pressure platform that measured the time between takeoff and landing was used to test vertical
jump. The subjects stood on the platform andjumped
as high as possible, trying to hit a tape hanging above
them. Leaving the platform activated a timer; landing
on the platform stopped the timer. Time was measured in 0.001 seconds. Ten trials were given, with
approximately 2.5 to 3 minutes between every two
jumps. Henry (1942) found this procedure to have a
reliability of 0.97. The mean of the 10 trials was used in
the analysis.

Results
Intraclass correlation was used to estimate the reliability of the leg extension and vertical jump measures.
This analysis showed the scores to be very reliable, with
the pretest score for verticaljump equal to 0.99, right
knee extension equal to 0.89, and left knee extension
equal to 0.92. There were three posttest scores (one
after each treatment); the reliabilities for verticaljump
were all 0.99, for right knee extension 0.87,0.86,0.85,
and for the left knee extension 0.86, 0.93,0.91.
As might be expected with progressive resistance
exercise, there were significant gains in 1 RM, F (1,10)
= 68.91, P < .001, knee extension, F (1,10) = 35.92, P<
.001 and vertical jump, F (1,10) = 44.67, P < .001.
These gains indicate that the treatments were very
effective; however, the Latin square change-over
analysis indicated no significant differences between
treatment programs. For 1 RM, F (2,22) = 2.76, P >
.05, for knee extension F (2,18) = 0.73,p > .05, and for
verticaljump, F (2,22) = 0.62,p > .05. The mean gains
for each measure for each treatment are presented in
Table 1.
Another test of importance was the test for carryover effects. In each instance the calculation revealed
no significant carry-over effects: for 1 RM, F (2,14) =
0.75, P > .05, knee extension, F (2,14) = 0.38, P > .05,
and vertical jump, F (2,14) = 0.25, P > .05. Thus, the
effects of the three training routines were not additive.

Test Administration

Leg strength and vertical jump were pretested during the sixth training session of the stabilization period
and at the conclusion of each four week treatment
sequence. Leg strength was evaluated by determining
the weight with which a subject could do one squat (1
RM), and by measuring the force of a maximum
isometric knee extension performed at an angle of
125.
The 1 RM procedure required the lifter to perform
with the maximum weight that he felt he could manage
for one lift. Weight was added or taken off the bar in 5
or 10 pound increments, depending upon the ease or
difficulty of the successful or unsuccessful attempt.
The rest interval between maximum lifts varied according to each subject's perceived readiness to attempt a heavier lift. Genov (1970) has shown that this
method of optimal mobilization readiness yields the
best results in the achievement of successful maximurn
lifts, and a pretest using this method in another weight
training class had shown the test-on-one-day reteston-another-day reliability to be 0.94.
Cable tension tests were used to record the force of
maximum isometric knee contraction. The tests were
conducted on a strength testing table modeled after
recommendations by Clarke (1950). Each subject was
instructed to sit on the table with his hands behind his
hips and his elbows extended. A length of 2 inch web
belting was secured to the subject's legjust superior to
the ankle and connected with "D" rings to a Bristol
Dynamaster strain gauge. A goniometer was used to
measure an angle of 125 degrees at the knee of the
subject; an adjustable chain was used to hook the strain
gauge to the table. The subject then exerted a
maximum force; two trials were conducted on each
leg, alternating between legs to reduce fatigue. The
mean score of the four trials was recorded for statistical analysis (Henry, 1967; Baumgartner, 1974).

Discussion
The results of this study seem to indicate that depth
jumps, when combined with weight training, are no
more effective than a program of regular maximum
jumps. Also, the two different types of depth jump
routines resulted in comparable gains. It is interesting
to note that the subjects made an average verticaljump
gain of 8.40 em. This finding, while not surprising,
shows that a program of strength training, combined
with a program of almost any kind ofjumping, can be
an effective means ofincreasing verticaljump.

RESEARCH QUARTERLY FOR EXERCISE AND SPORT, VOL.

54 No.1

CLUTCH. WILTON. McGOWN. BRYCE

Table 1
(Experiment 1)
Gains in Strength and Vertical Jump'
For Each Treatment
1 RMb

Knee
Extension b

Vertical
Jumpc

Vertical
Jumps

18.56 (7.19)

4.60 (5.84)

2.08 (3.23)

0.30m
depth jumps

10.59 (5.84)

4.49 (6.36)

3.35 (2.03)

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Treatment

0.75-1.10 m
depth jumps

14.58 (7.21)

Total Gain

43.73

6.00 (5.95)
15.09

2.97 (3.56)
8.40

'Standard deviations in parentheses

bScores are in kilograms
cScores are in centimeters

weights, but performed no depth jumping. The

weight training exercises consisted of the dead lift,
bench press, and parallel squat. Three sets of six repetitions were performed in each exercise. Initial loads
were calculated at 80% of each subject's one repetition
maximum (1 RM). Resistance was increased in each
exercise when more than six repetitions could be executed in the third set. The depth jumping program
was the program recommended by Verhoshanski
(1969) for athletes. This program was comprised of
four setsoflOjumps, two sets from 0.75 m and two sets
from 1.10 m. The same program was used in treatment
two in Experiment 1. The subjects lifted, and those
doing depthjumpsjumped twice a week for 16 weeks.
Two times a week was chosen, as it is the training
frequency recommended by Verhoshanski (1969). In
addition, the volleyball team practiced volleyball five
days a week for 2.5 hours each day.
A specially constructed apparatus was used to measure verticaljump. Itconsistedofa 137 em long by 4cm
thick by 13 em wide box with 0.1 ern holes drilled
through the middle of the front panel at staggered
1.27 em intervals. The holes contained 0.80 em wide
dowels 6 ern long. The device was clamped to the side
of a basketball backboard in the gymnasium so that a
range of259 ern to 381 em could be measured. Before
testing, the subjects engaged in 5 minutes of jogging
and stretching. The subject to be tested then assumed a
position beneath the measuring apparatus and
jumped and reached, pushing the highest dowel he
could. There was one trial day of four jumps, then on
the test day two practice jumps and four recorded
jumps, with the average of the four scores used as the
criterion measure. The subjects were pretested during
the first week and posttested during the last week.

There appear to be two main possibilities for the

failure of this research to support depth jumps. One is
that these plyometric exercises did not create the
stretch effect required to produce an extra strength
stimulus. During depth jumps, the downward force
may merely have stretched the muscles; possibly a
Golgi tendon reflex was elicited, inhibiting instead of
facilitating a myotatic reflex from the muscle spindles,
which was needed to increase strength (Awad &
Kottke, 1964; Lagasse, 1974; Morris, 1974; Smith,
1970).
The other possibility is that plyometrics are of value
primarily to trained athletes. The subjects who engaged in this study and in the study by Blattner and
Noble (1979) were beginning weight lifters, not the
highly-trained athletes referred to in the European
literature (Wilt, 1976; Zanon, 1974). Thus Experiment
2 was an attempt to involve competitive athletes in a
program ofdepthjumping.

Experiment 2
Method
Subjects
The subjects for this study were 16 members of a
weight training class and 16 members of the men's
volleyball team at Brigham Young University-Hawaii.
Their mean age was 21.2 2.9 years, mean height 183
9.2em, and mean weight 87.5 14.7 kg.

Procedure
The members of both groups were randomly assigned to one of two treatments. Subjects in treatment
one trained with a weight training and depthjumping
program, while those in treatment two trained with

RESEARCH QUARTERLY FOR EXERCISE AND SPORT, VOL. 54 No.1

CLUTCH, WILTON, McGOWN. BRYCE

Table 2
(Experiment 2)
Pre-, Posttest and Adjusted Gain scoresFor Vertical Jumpb
Weight Training
Class

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WT+ DJ

Volleyball Team
WT+ DJ

WT

Pre

Post

Adjusted
Gain

56.29
(7.75)

60.17
(7.49)

3.73
(0.81)

Pre

50.93
(10.67)

Post

Adjusted
Gain

Pre

51.64
(9.40)

-0.11
(0.87)

60.40
(9.68)

WT

Post

Adjusted
Gain

Pre

Post

Adjusted
Gain

63.25
(8.38)

3.21
(0.82)

62.61
(7.01)

66.24
(6.88)

4.25
(0.84)

aStandard deviations in parentheses

bScores are in centimeters
WT = Weight training
DJ = Depth jumping

significant interaction between the groups and the

treatment, F (1,27) = 8.77, P < .01. The interaction is
displayed in Figure 1.
Analysis of the interaction, using the Boneferoni
(Miller, 1966) method, indicated that the group of
weight lifters who did no jumping were significantly
different from the other groups. There were no other
significant differences. Thus it appe~rs t~at depth
jumps were helpful to the group ofweIg~t lifters who
had no other jumping stimulus. The active volleyball
players who were involved in depth jumping and
weight training made gains similar to those of the
group of players who were only weight training. It
seems that depthjumps are useful for athletes who are
doing no other jumping, but they add nothing o~er
and above that which is obtained from normal practice
where a good deal ofjumping occurs.

Results
Intraclass correlation was used to estimate the reliability of the pre- and posttest verticaljump scores. The
pretest reliability was 0.994, the pos~test 0.995..
Analysis of variance on the gam scores with the
pretest as a covariate, a method recommended by
Hendrix, Carter, and Hintze (1979), was used to
analyze the data. All differences were tested at the .05
level. The pre-, posttest and adjusted gain scores are
presented in Table 2.
"
The analysis produced some mterestmg results:
there were significant gains in verticaljump, F (1,27) =
12.56, P < .001; the volleyball team gained more than
the weight training class, F (1,27) = 4.69, P < .05; but
depth jumps were not more effective than no depth
jumps, F (1,27) = 2.99, P < .05. However, there was a
en
....
Q)

4.50

Q)

4.00

E
:;::;
c

4,50

3.00

.~

3.50

Q)
....

2.00

Q)

en
0

(J)

The results of Experiments 1 and 2 are very similar.

In Experiment 1it was found that a program of?,ormal
verticaljumps and weight training produced gams that
were comparable to two different programs of depth
jumps and weight training. In Experiment 2 depth
jumps did not producejump increases beyond that?f a
jumping routine that was a normal part of practice.
Thus, depth jumps do not appear to be better than
other more common training methods. However, the
subjects in this study reported that they enj.oyed doi~g
depth jumps, and so for those athlete~ mvolv~d. m
intense training, depthjumps could provide a trammg
technique that is effective in producingjump increases
and would allow for a variation from the normal grind.
Finally, it should be mentioned that Bosco (1981) has
demonstrated that a jump training program using
exercises similar to depth jumps increased the elastic

2.50

'ffi

1.00

"C

1.50

en
:J
'5'

-.50

C!J

Discussion

Q)

-c

= weight training class

= volleyball team

Depth
Jumps

No Depth
Jumps

Figure 1-Adjusted vertical jump gain scores for the

weight training class and the VOlleyball team.

RESEARCH QUARTERLY FOR EXERCISE AND SPORT, VOL.

54 No. I

CLUTCH. WILTON. McGOWN. BRYCE

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potential and the tolerance for stretch loads in the leg

extensor muscles of the Finnish national volleyball
team. Bosco suggests that bouncing training influences the contractile and elastic properties of the muscles and the proprioceptive feedback mechanisms. But
the improvement was not obtained until 18 months of
training. His data would suggest that for depthjumps
to be effective, they must be utilized for much longer
than the 16 weeks used in this study. Nevertheless, as
suggested by the results of this study, our beliefis that a
program of depth jumping adds nothing extra to a
program that already includes weight training and a
variety ofotherjumping exercises.

its formation. In G. S. Kenyon (Ed.), Contemporary PsychologyofSport. Chicago: The Athletic Institute, 1970.
Hendrix, L.]., Carter, M. W., & Hintze,]. L. A comparison
of five statistical methods for analyzing pretest-posttest
designs. journal of Experimental Education, 1979, 47,
96-102.
Henry, F. The practice and fatigue effects in the Sargent test.
Research Quarterly, 1942,13,17-29.
Henry, F. "Best" versus "average" individual scores. Research
Quarwrry,1967,38,317-320.
Lagasse, P. P. Muscle strength: ipsilateral and contralateral
effects of super-imposed stretch. Archives of Physical
Medicine and Rehabilitation, 1974,55, 305-310.
Miller, R G. Simultaneous statistical inference. New York:
McGraw-Hill, 1966.
Morris, A. F. Myotatic reflex effects in bilateral reciprocal leg
strength. American Corrective Therapy journal, 1974, 28,
24-29.
O'Shea,]. P. Scientific principles and methods of strength fitness.
Reading, MA: Addison-Wesley, 1976.
Smith, L. E. Facilitatory effects of myotatic stretch training
upon leg strength and contralateral transfer. American
journal ofPhysical Medicine, 1970,49,132-141.
Verhoshanski, Y. Perspectives in the improvement of
speed-strength ofjumpers. YessisReview ofSoviet Physical
Education and Sports, 1968,3, 28-34.
Verhoshanski, Y. Are depth jumps useful? Yessis Review of
Soviet Physical Education and Sports, 1969,4,75-78.
Wilt, F. Plyometrics. Track Technique, 1976,63, 1992.
Zanon, S. S. Specific power in jumping and throwing. Modern Athlete and Coach, 1974,12, 7-10.
Zeyl, G. DepthJumping. Track Technique, 1977,63,2179.

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Berger, R. A. Effect of varied weight training programs on
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Bosco, C. New tests for the measurement of anaerobic capacity in jumping and leg extensor muscle elasticity. journal
of The National Volleyball Coaches Association, 1981, 2,
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sportsman and the influence of different factors upon

Submitted: April 13, 1981

Accepted: April 26, 1982

David Clutch isa teacherofphysicaleducationat South AdamsHigh School,

Berne, IN 46711. Mike Wilton is thecoachofwomen'svolleyball at California Polytechnic, San Luis Obispo, CA 93401. CarlMcGown isa professor in
theDepartmentof PhysicalEducation-Sportsand G. Rex Brycea professor of
Statistics at Brigham Young University, Provo, UT 84602.

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