Depth Jump

How to do it

1. Stand on a low box with the toes at the edge, feet about hip-width apart.
2. Step off the box, not jump, and drop to the floor.
3. Land on both feet with the knees bending to absorb the landing.
4. As soon as the feet land, jump forward as far as you can, driving through the legs and swinging the arms.
5. Land the forward jump on both feet with the knees bent.
6. Walk back, step up onto the box and repeat.

Common mistakes

• Sitting into the landing before jumping. The time on the floor is as short as possible; a deep, slow landing turns the depth jump into a squat jump.
• Jumping off the box instead of stepping. The drop height is the box height; jumping up adds impact the drill does not want.
• A box that is too high. If the landing has to be absorbed deeply, the box is too tall for a quick rebound.
• Landing stiff. The knees bend on both landings, the drop and the jump; a straight-leg landing off a box is the one to avoid most.

Muscles worked

Primary

• Quads

Secondary

• Calves
• Glutes
• Hamstrings