Depth Jumps

How to do depth jumps properly for squat, deadlift and leg strength! The best plyometric exercise to teach athletes how to land, jump higher and build explosive power!

Purpose:

Build Explosive Power
Teach Proper Landing Mechanics
Build Maximal Leg and Hip Power
Increase Eccentric Landing Strength

Prime Movers:

Gastrocnemius (Calves)
Quadriceps (Legs)
Glutes (Hips)
Hamstring Complex (Legs)

Equipment Set-Up

Set up one or more boxes on top of each other until you reach the desired intensity and always check that it is stable to stand on before making any attempts.

The box height is used for determining intensity. Always set the box to a height that is difficult, but manageable.

During all depth jump variations, there should be steps placed to walk up before the next attempt, in order to save energy for the movement.

*Always check the landing space is level and clear of any obstructions before dropping down.

How To Do Depth Jumps

Preparation

Begin by standing on top of a sturdy box, near the edge.
Hold your hands out in front of your torso and raise one foot so that it hangs out in front of the edge of the box.

The Drop

Quickly leap about one foot out in front of the box set-up.
Prepare to land softly.

The Landing

Lead with the balls of your feet as you touch the ground.
Allow your hips, knees, and ankles to flex simultaneously.
Try to land softly and silently, controlling your bodyweight.
Let your arms drop to your sides as they carry the momentum downward
Press your knees outward as you land while flexing your glutes.
Hold the base position for two seconds to check your form and get your body used to land properly.
Adjust positioning as necessary before standing.

Things to Remember

Land soft and silent, controlling your body.
Lead with the balls of your feet.
Push your knees outward as you land.
Pause in the base position.

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