Depth Jump

The depth jump is an advanced plyometric and I want that clear up front. You step off a box, land, and jump again as fast as you can. The goal is a short ground contact, not a big jump. It trains reactive strength, which is how quickly you turn a landing into a push. Build a strength base first. If you cannot squat a respectable load and land a broad jump cleanly, you have no business here yet.

How to Perform

1. Set a box between twelve and twenty four inches tall. Start low.
2. Stand on the edge with your toes near the front.
3. Step off the box. Do not jump off it and do not drop off two feet at once.
4. Land on both feet on the balls of your feet with the knees slightly bent.
5. Reverse immediately and jump as high as you can with the shortest ground contact possible.
6. Step back up to the box, rest fully, and repeat.

Tips

• Ground contact time is the whole point. If your heels sink and you pause, the box is too tall.
• Do these fresh, before your heavy work, and stop the set when contacts slow down.
• Keep volume low. Twenty to thirty total contacts in a session is enough.
• Land on a forgiving surface. Concrete beats up your joints for no benefit.