Depth Jump to Box Jump

Purpose. Drop from one box, rebound instantly, and land on a second box — a contrast drill that couples reactive contact with a maximal vertical effort.

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How it fits the system. An advanced-level reactive rebound jump to vertical jump entry in the Plyometrics section, programmed to develop reactive strength, power. Related work in the library: Depth Jump and Box Jump.

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Primary muscles

Quadriceps, Gluteus Maximus, Gastrocnemius

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Secondary muscles

Hamstrings, Soleus, Core

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Movement pattern

Reactive Rebound Jump to Vertical Jump

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Equipment

Plyo Box

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Difficulty

Advanced

1. Set a drop box of 20 to 40 cm and place a landing box roughly a metre in front of it.
2. Step off the first box and land on both feet with pre-tensioned ankles and hips.
3. Rebound immediately upward and forward, and land softly on the second box.
4. Step down, walk back, and reset fully before the next repetition.

• The first contact is the exercise; the box landing is only the target.
• Arms drive up hard as the feet leave the ground.
• Land on the second box with the hips back and knees soft.
• If you have to reach with the legs to make the box, lower it.

• Choosing a landing box so high that the athlete tucks the knees instead of jumping.
• Pausing on the ground between the drop and the jump.
• Stepping down heavily from the landing box instead of controlled dismount.
• Running the drill under fatigue, where contact times drift long.