Depth jump
Log this in the trackerA drop from a box straight into a maximal jump, the classic plyometric.
What it is
You step off a low box, land, and immediately jump as high as possible. The aim is minimal ground contact time, training the stretch-shortening cycle.
Muscles worked
Primary: Quadriceps, Glutes, Calves. Secondary: Hamstrings, Core.
How to perform it
- Set a box between twenty and forty centimetres high, in a clear space.
- Step off, do not jump off, and land on the balls of both feet with soft knees.
- The instant you land, jump as high as you can with the arms driving up.
- Land the jump softly, then step back onto the box and reset before the next rep.
Common form faults
- Sinking into a deep squat on landing before jumping. Aim for a fast, shallow bend. If you sink, the box is too high.
- Doing sets of twenty as conditioning. Keep sets short and rest fully. Fatigued plyometrics stop training power and start risking injury.
Programming
3 to 5 reps a set, 3 to 5 sets, fully rested, early in a session. Build a base of strength before adding depth jumps.
Plan your training
Variations & substitutions
Frequently asked questions
- How high should the box be?
- Low enough that you jump higher than you dropped from. Twenty to forty centimetres suits most people; higher boxes usually slow the contact down.
- Are depth jumps safe?
- For trained legs and short sets, yes. They are demanding on the tendons, so build up jump volume gradually and skip them when sore.