Depth Jump

Also known as: Drop Jump

PlyometricExplosiveFunctional

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Body Part: Legs

Description

A plyometric exercise in which you step off a low box, land on both feet and rebound straight into a maximal vertical jump, spending as little time on the ground as possible. The drop pre-stretches the leg muscles, so the jump builds reactive strength and explosive power in the quads, glutes and calves.

How to Perform

Stand tall on a stable plyo box, close to its front edge, feet hip-width apart and arms relaxed at your sides.
Step forward off the box with one foot and let your body drop straight down. Do not jump up or out.
Land on the balls of both feet at the same time, just in front of the box, with your knees and hips bent and your arms swung back.
Keep your knees in line with your toes and your chest up as you touch down.
Rebound at once: spend as little time on the floor as possible, drive through your feet and swing your arms forward and up.
Jump straight up as high as you can, fully extending your hips, knees and ankles.
Land softly with your knees and hips bent, stand up, then step back onto the box for the next rep.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Start with a box about 30 cm high. Raise it only while you still land quietly and jump at least as high as from the lower box.
Land in the same stance you jump from, feet hip-width apart, so you can rebound without shifting your feet.
Jump on a firm, non-slip floor in stable shoes. A soft mat slows down the rebound.
Do depth jumps early in the workout, while you are fresh, not after heavy leg work.
Keep sets short and rest fully between them, so every jump is fast and maximal.
End the set as soon as your jump height drops or your landings get loud or unsteady.

Common Mistakes

Jumping up or forward off the box instead of stepping off, which raises the drop height and lands you too far from the box
Landing stiff-legged, with almost no bend in the knees and hips, which sends the impact into the knees and lower back
Landing heel-first instead of on the balls of the feet
Letting the knees cave inward on landing or takeoff
Sinking into a deep squat or pausing after landing, which turns the rebound into a slow squat jump
Rounding the back or folding far forward on landing
Cutting the jump short without fully extending the hips, knees and ankles