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.How often you jump is also important.For athletes who are well preparedphysically, doing depth jumps three times a week is usually sufficient for mostsports.Also, the number of depth jumps in one session should not be greater than40 times.For less physically prepared athletes, 20 - 30 repetitions of the jump onetime per week is enough.Although there is some variability, depth jumps are executed in series (10 timesfrom a lower height and 10 times from a slightly higher height).Two sets are done.In between each set you should do light running exercises and exercises forrelaxation (stretching).Leg ExplosivenessTo build leg explosiveness you should train appropriately for the specifics of MuayThai and the level you participate at.You do more stationary power jumping, usinga double leg take-off.In this exercise you jump up as high as possible, reachingupward with your arms.If you are involved in a sport such as long jumping, thenyou can do bounding, which, in essence, is multiple hopping (like a kangaroo) formaximum distance.Use a double leg and single leg take-off.Repeat 5-7 times.Some of the more effective exercises are as follows:" Double leg hops in place (150 - 160 jumps/min)" Double leg jumps over 6 - 8 medicine balls placed at suitable distances forjumping over.If you want more height, keep the balls closer; if you wantmore forward movement, place the balls further apart." Jumps for height with an approach run, including kicking a hanging object" Single leg jumps (hops) with forward movement" Single leg hops over 6 - 8 medicine balls (low obstacles)" Skips" Leaps (from one leg to the other up to 10)" Ankle jumps.The key is to keep your legs straight and use ONLY ankles.232 Change in Direction JumpsAfter developing confidence in your ability to do these jump exercises, you canthen begin doing some jumps with changing directions.Some of the exercises thatyou can do are as follows:" Double leg hops forward.Prior to landing, turn 180 degrees so that whenyou land you face the position you took off from.Leap up again and makeanother 180 degree turn to again face forward.You can change bodyposition with each jump or after several." Side jumps.Jump to the left and then to the right, staying in the same basicposition." Side jumps over a medicine ball of other object." Side jumps over a bench." Zigzag jumps.Jump forward and to the left, then forward and to the right.Go for approximately 10 jumps.Repeat for 2 - 3 series." Box jumps.Jump forward, to the right, to the rear and then to the left andrepeat in the opposite direction.(Jump to each corner of a square traced onthe ground.)Altitude Jumps (Plyometric Shock Method)Begin altitude jumps from about 5' - 7' and gradually work up to 6' - 9'.One wayyou can gauge at which height you should be jumping is to look at the amount offlexion in the knee joint.If it gets less than 90 degrees, your jump height is toohigh.It is most effective if your knees bend very little to absorb the force oflanding.You must not jump from such a height that it becomes necessary todescend into a full-squat position upon landing.You can begin doing depth jumpsat this stage in your training.However, altitude jumps are NOT a prerequisite todepth jumps.You may wish to begin depth jumps right away without first doingaltitude jumps.Here are some important guidelines for depth jumping:" Begin by stepping off a low box or chair and immediately after landing,jump upward for maximum height.Repeat 8 - 10 times for 2 - 3 sets.Intime, gradually increase the height to between 30 - 40"." Step off a box, drop down, jump up and over 6 medicine balls laid out in arow." Same thing but only jump over 3 medicine balls, and then jump over a lowhurdle." Same as above but after jumping over 3 medicine balls you jump formaximum height." Straddle jumps.Stand between two benches placed long ways to you.Leapup and place one foot on each bench.Jump off, land between the benchesand repeat.233 " When your muscles are strong enough, execute a depth jump with one leg.Step down and immediately upon landing jump up and over 3 medicine ballslaid out in a row.Use the same leg or alternate." Depth jumps with a jump up to another box.Jump off to the floor, then up toother boxes of the same height.When familiar with these jumps, tryalternating the height of the boxes." Do several side jumps over a bench, followed by several forward jumps overbenches." Same as above.Add jumps onto higher objects for a total of 10 - 15 jumps." Jump over a box but prior to landing turn your body 90 degrees so you landin a side facing position to the other box.Execute 2-3 side jumps and thenexecute another 90 degree turn to land facing forward or backward." Single leg hop onto a box and single leg hop off onto the floor, followed byanother jump on and off." Stair jumps.Do forward and/or side jumps, taking 2-3 stairs at a time andmove upwards as fast as possible.Jumping with Weights (Plyometric Exercises With Weights Method)Jump exercises with weights can also be done at this time (and some even earlier).For example, hold dumbbells in the hands and do squat jumps for 8 - 10 reps, 2 - 3sets.You can also do split squats with our without dumbbells in the hands orbarbell ob the shoulders.The key in these two exercises is to jump as quickly andas high as possible.If holding weights in the hands or on the shoulders is notcomfortable you can hang weights on the waist or wear a weighted belt
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