Depth Drop to Broad Jump
Quick Information
Category
Plyometrics
Difficulty
Advanced
Equipment
Plyo Box
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Calves, Trunk
Movement pattern
Drop Landing to Horizontal Jump
Training goal
Reactive Strength
Sport
General Athletic Development, Football, Soccer, Rugby, Sprinting
Overview
Purpose. Train rapid force absorption and immediate horizontal re-expression.
How it fits the system. An advanced-level drop landing to horizontal jump entry in the Plyometrics section, programmed to develop reactive strength. Related work in the library: Depth Jump and Single-Leg Hurdle Hop.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Calves, Trunk
Movement pattern
Drop Landing to Horizontal Jump
Equipment
Plyo Box
Difficulty
Advanced
How to Perform
- Stand on a box of 30 to 45 centimetres.
- Step off the box and land on both feet.
- Absorb only briefly, keeping the ground contact short.
- Immediately jump forward as far as possible.
- Land the broad jump under control with the hips back.
- Rest fully before the next repetition.
Coaching Cues
- Minimise time on the ground between landing and jumping.
- Only use a box height you can control.
- Rest fully between reps so every jump is maximal.
Common Mistakes
- Using a box that is too high.
- Spending too long on the ground.
- Performing this before basic landings are solid.
Progressions & Regressions
Progressions
Raise the box height slightly once contacts stay short.
Regressions
Lower the box, or split into drop landings and broad jumps separately.
When to Use It
When to use
Late in a plyometric progression for advanced athletes.
When not to use
With any current knee, ankle or lower-limb injury.
Programming
4 sets of 3 reps with two to three minutes rest.
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