To minimize the risk of delayed onset muscle soreness (DOMS) from plyometric exercises, which option is best to reduce impact?

Depth jumps are primarily known for their emphasis on vertical drop and reactive strength, which can significantly increase the impact forces experienced by the muscles and connective tissues during landing. Although this exercise can be beneficial for developing power, it may not be the most effective choice for minimizing the risk of delayed onset muscle soreness (DOMS).

In contrast, box jumps offer a controlled landing surface, which can help reduce the impact experienced during the jump. The height of the box allows for better absorption of landing forces and encourages athletes to land softly, promoting better technique and minimizing eccentric overload, a main contributor to DOMS.

Bounds involve long strides and explosive movements that can exert a significant amount of force, similarly increasing the risk of muscle soreness. Jump squats, while effective at building lower body power, can also place considerable stress on the muscles due to the combination of jumping and the concentric-eccentric muscle actions involved.

Ultimately, the choice that best minimizes impact and, subsequently, the risk of DOMS should focus on exercises that promote controlled landings and emphasize safe biomechanics rather than those that inherently introduce higher forces on landing. Therefore, the focus should be on box jumps as the more advantageous alternative in this context.