Depth Jump
Quick Information
Category
Plyometrics
Difficulty
Advanced
Equipment
Plyo Box
Primary muscle group
Quadriceps, Gastrocnemius, Soleus
Secondary muscle groups
Gluteus Maximus, Hamstrings, Core
Movement pattern
Reactive Rebound Jump
Training goal
Reactive Strength, Power
Sport
General Athletic Development, Basketball, Volleyball, Sprinting
Overview
Purpose. Step off a low box and rebound immediately to train reactive strength and short ground contact times.
How it fits the system. An advanced-level reactive rebound jump entry in the Plyometrics section, programmed to develop reactive strength, power. Related work in the library: Depth Drop to Broad Jump and Single-Leg Hurdle Hop.
Primary muscles
Quadriceps, Gastrocnemius, Soleus
Secondary muscles
Gluteus Maximus, Hamstrings, Core
Movement pattern
Reactive Rebound Jump
Equipment
Plyo Box
Difficulty
Advanced
How to Perform
1. Set a box between 20 and 40 centimetres high to begin with.2. Step off the box rather than jumping off, and land on both feet on the balls of the feet.3. On contact, reverse immediately and jump as high as possible.4. Keep the ground contact as short as you can while still controlling the landing.5. Step back onto the box and reset fully before the next repetition.
Coaching Cues
- Step off the box — do not jump off it.
- Contact the ground with stiff ankles and pre-tensed hips.
- Minimise ground contact time; think 'touch and go'.
- Stop the set the moment contact time visibly lengthens.
Common Mistakes
- Using a drop height beyond the athlete's current reactive strength.
- Sinking into a deep squat on contact.
- Prescribing depth jumps before landing mechanics are competent.
- Accumulating high contact volumes on consecutive days.
Progressions & Regressions
Progressions
Increase box height gradually, and only while ground contact time stays short.
Regressions
Drop landings with a stick, hurdle hops, or countermovement jumps.
When to Use It
When to use
Early in a session for well-trained athletes with a strength base and good landing mechanics.
When not to use
With beginners, during high-fatigue phases, or with any acute lower-limb pain.
Programming
3 to 5 sets of 3 to 5 repetitions with two to three minutes of recovery.
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