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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Depth Jump
PlyometricsAdvanced

Depth Jump

Stepping off a box, landing, and immediately jumping as high as possible. An advanced shock-method plyometric that trains reactive strength.

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Primary muscles

  • Quadriceps
  • Glutes (Gluteus Maximus)
  • Calves (Gastrocnemius)

Secondary muscles

  • Hamstrings
  • Soleus
  • Tibialis Anterior
Sets
3–4
Reps
3–5
Rest
90–180s

How to perform

Depth Jump movement

Main muscles working (thicker lines)

Starting position

Stand on the edge of a low box, typically 30-45 cm, with feet hip-width apart.

  1. 1

    Step (don't jump) forward off the box.

  2. 2

    Land on both feet simultaneously on the balls of the feet.

  3. 3

    Minimise ground contact time and immediately jump as high as possible.

  4. 4

    Land softly the second time, absorb through the hips and knees, and reset.

Breathing: Hold a light brace on the drop and exhale forcefully on the rebound jump.

Coaching tips

  • Step off, don't hop

  • Hot floor on contact

  • Jump high instantly

Common mistakes

  • Box too high so the heels crash down

  • Long ground contact that turns it into a squat jump

  • Knees caving in on landing

Safety notes

  • Only use once box jumps and landings are solid; start with a low box.

  • Keep volume low and rest fully between reps.

Details

Body parts
Lower Body · Quadriceps · Calves
Equipment
Plyo Box
Movement
Jump
Exercise type
Plyometric
Training goals
Power · Athletic Performance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Box JumpIntermediate→

Variations

  • Depth Jump to BoxAdvanced→

Similar Exercises

  • Box Drop Push-UpIntermediate→
  • Incline Push-Up Depth JumpIntermediate→
  • Pogo HopsBeginner→
  • Quick LeapIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.