Depth Jump to Box
Stepping off a low box, landing and immediately jumping onto a higher box in front. Trains reactive strength like a depth jump, while the box target keeps the second landing controlled.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
- Calves (Gastrocnemius)
Secondary muscles
- Hamstrings
- Soleus
- Adductors
- Sets
- 3–4
- Reps
- 3–5
- Rest
- 90–180s
How to perform
Main muscles working (thicker lines)
Starting position
Stand on the edge of a low box (30-40 cm) with a higher box (50-65 cm) about a metre in front of it.
Step off the low box; don't jump off.
Land on both feet at once on the balls of the feet, knees and hips bending slightly.
With as little ground contact as possible, swing the arms and jump up and forward.
Land softly on the higher box in a quarter squat.
Stand tall, step down and reset.
Breathing: Hold a light brace on the drop and exhale sharply on the jump.
Coaching tips
Step off, don't hop
Hot floor
Stick it on the box
Common mistakes
Drop box so high the heels crash down
Pausing on the floor and turning it into a box jump
Landing in a deep squat on the high box
Jumping down off the high box
Safety notes
Only use once box jumps and depth jumps are solid.
Keep volume low and rest fully between reps.
Use stable boxes on a non-slip floor.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.