The depth jump to broad jump is an advanced plyometric exercise where you step off a box, land briefly, then immediately explode forward into a maximum-distance broad jump. The depth jump portion preloads the muscles using the stretch-shortening cycle, allowing more power output on the broad jump than from a static start. It is one of the most demanding plyometric drills used in athletic training.
Muscle Group
Cardio, Glutes, Hamstrings, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds maximum lower-body power output
- Trains the stretch-shortening cycle aggressively
- Develops fast-twitch muscle fibers
- Improves reactive strength and ground contact efficiency
- Direct carryover to sprinting and athletic performance
- Advanced exercise — only after mastering basic plyometrics
How to perform
- Set a sturdy plyo box (12 to 24 inches high) on the ground with open space in front of it.
- Stand on top of the box with feet hip-width apart at the front edge.
- Step off the box (do not jump off — that defeats the purpose). Drop both feet straight down.
- Land softly on both feet with knees slightly bent. The contact with the ground should be brief — minimize ground contact time.
- Immediately on landing, explode forward into a broad jump by extending your hips, knees, and ankles while swinging your arms forward.
- Jump as far forward as you can. Land softly on both feet with knees bent and hips loaded to absorb the impact.
- Stand up tall to complete the rep. Walk back to the box and reset.
- Perform low reps (3 to 6 per set) with full rest between reps. Quality and explosiveness matter — fatigue ruins the effect.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary