Drop Jumping: Optimal or Overload? Is optimising drop height in DJs always the best approach? True plyometric training is high intensity overload training. When appropriate, it is supposed to overload the athlete to a level they can't "optimally" handle to drive real changes to the architecture and neural pathways. Such plyometrics are not "optimal". Sotiropolous (2022) investigated this national league volleyball players (n=55). ・ 3 wk prep phase ・ 8 wk intervention protocol ・ SJ/CMJ/CMJarms assessed @ 4 & 8 wks ・ DJ-RSI protocol pre- post- intervention (20-70cm) DJ training protocol = 13 sessions / 8 wks 4-5 sets x 10 reps @ 30s btw reps & 3 mins btw sets Along with a CON group (VB training only) & a STR group (Strength training intervention) there were 3 x DJ intervention groups (all done in conjunction with strength training): 🔸 DJ-LOW = DJs @ ➖ 25% of Optimal DJ height 🔸 DJ-OPT = DJs @ Optimal DJ height 🔸 DJ-HIGH = DJs @ ➕ 25% of Optimal DJ height DJ-OPT and DJ-HIGH (+25%) had the greatest increases in range of jump testing (SJ/CMJ/DJ) compared to DJ-LOW or STR training only. Fast SSC performance (DJ) improved ONLY for the DJ-OPT and DJ-HIGH groups Training @ DJ height ➕ 25% lead to greater overall DJ jump heights and improved RSI Training @ DJ height ➕ 25% was the only intervention that led to the most consistent increases in RSI across DJ heights compared to CON group Interestingly: Improvements in SJ, CMJ and CMJarms were similar between DJ-Low and STR groups. Lower intensity plyometrics may not have any added value (in terms of pure "output" effect) compared to strength training alone. Authors: "Only the application of higher forces (via DJs) may have an additive effect to weight training" "Drop Height should be AT LEAST equal to the optimum to cause additional benefits vs STR training alone"