Rapid Drop Catch

How to use the “Rapid Drop-Catch” method in training:

Introduce Reactive Jumps:

Begin with simple reactive jumps. Have the athlete step off the platform, land softly, and immediately explode into a vertical jump. This trains the stretch-shortening cycle and improves rapid force production.

Controlled Progression:

Gradually increase the drop height over weeks or months. The goal is to challenge the athlete’s ability to quickly transition from the eccentric to concentric phase without sacrificing form.

Variation and Complexity:

Introduce variations like lateral or forward jumps, or incorporate medicine ball throws upon landing. These variations mimic sport-specific movements and add complexity.

Volume and Frequency:

Start with low volume (e.g., 3-5 sets of 3-5 repetitions) to avoid excessive stress on joints. Gradually increase volume as the athlete adapts, but prioritize quality over quantity.

Rest and Recovery:

Allow ample rest between sets to ensure optimal performance and reduce the risk of fatigue-related injuries.


Integrate rapid drop catches within the overall training program using periodization. Include phases of higher intensity and volume followed by recovery phases to prevent overtraining.

Combine with Strength Training:

Rapid drop catches work synergistically with strength training. Incorporate them as part of a comprehensive program that includes compound lifts, accessory exercises, and mobility work.

Remember that the rapid-drop-catch method is demanding and places stress on the musculoskeletal system. It should be used in moderation and tailored to the individual’s fitness level and goals.

Movement demonstrations:

Absolutely, the rapid drop catch method can indeed be applied to both upper and lower body training to enhance explosiveness, strength, and overall athleticism. Here are some illustrative examples of how this method can be utilized for each:

Upper Body Rapid Drop Catch: Plyometric Push-Ups

  1. Execution: Start in a push-up position with hands on elevated platforms, such as plyo boxes. Drop down into a deep push-up position, rapidly transition to an explosive push-off, and catch yourself back on the boxes.
  2. Benefits: Plyometric push-ups with rapid drop catch target the chest, shoulders, and triceps. They enhance upper body explosiveness and power, promoting increased push-up performance and overall upper body strength.

Lower Body Rapid Drop Catch: Depth Jumps

  1. Execution: Stand on an elevated platform. Step off the platform, land softly, and immediately explode into a vertical jump upon landing.
  2. Benefits: Depth jumps with rapid drop catch are a classic lower body plyometric exercise. They train the stretch-shortening cycle, enhancing lower body explosiveness and vertical jump height. They’re valuable for athletes involved in sports requiring quick changes in direction and powerful jumps.

Upper Body Rapid Drop Catch: Medicine Ball Chest Pass

  1. Execution: Stand facing a wall with a medicine ball in hand. Rapidly perform a chest pass against the wall, catch the rebound, and repeat the motion in quick succession.
  2. Benefits: This explosive upper body movement trains the chest, shoulders, and triceps. It improves upper body power and mimics movements involved in throwing activities.

Lower Body Rapid Drop Catch: Lateral Hops with Depth Landing

  1. Execution: Stand to the side of a platform. Hop onto the platform, immediately hop off to the opposite side, land softly, and rebound back onto the platform.
  2. Benefits: Lateral hops with depth landing enhance lateral explosive power and agility. They challenge the muscles responsible for lateral movements and help develop dynamic stability.

Upper Body Rapid Drop Catch: Medicine Ball Overhead Throw and Catch

  1. Execution: Hold a medicine ball overhead, squat slightly, and explosively throw the ball upward. Immediately catch the ball upon its descent.
  2. Benefits: This movement engages the upper body, particularly the shoulders, back, and core. It enhances overhead explosive power and contributes to improved throwing and lifting performance.

Lower Body Rapid Drop Catch: Lateral Bounds with Depth Jump

  1. Execution: Perform a lateral bound (jumping sideways) off a platform, immediately transition into a depth jump upon landing, and bound back to the opposite side.
  2. Benefits: Lateral bounds with depth jump enhance lateral explosiveness, coordination, and balance. They’re valuable for sports involving lateral agility and sudden direction changes.

Upper Body Rapid Drop Catch: Bent Over Rear Delt Flys

Lower Body Rapid Drop Catch: Sprinter Bridge

Lower Body Rapid Drop Catch: GHD w/ Medball

Lower Body Rapid Drop Catch: Alternating Lateral Lunge

Incorporating the rapid drop catch method in both upper and lower body training adds a dynamic and explosive element to your workouts. However, ensure proper technique, progression, and safety precautions, especially when dealing with higher-intensity movements. Consulting with a fitness professional can help tailor these exercises to your specific goals and fitness level.

@Chris_Shugart this is a chatGPT output.

Note the last part

*AI systems are nearly incapable of not putting some safety disclaimer at the end of their output.