The depth jump is an advanced plyometric exercise where you step off a box, land softly, and immediately rebound into a maximum vertical jump. It trains reactive strength — the ability to absorb force and rapidly redirect it into explosive output. It is one of the most demanding plyometrics and should only be used by trained athletes.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Trains reactive strength and rate of force development
- Builds explosive vertical power
- Improves stretch-shortening cycle efficiency
- Carries over directly to jumping and sprinting
- Used in elite athletic performance training
- Develops fast-twitch muscle fibers
How to perform
- Stand on a sturdy box (12 to 24 inches tall). Heights up to 30 inches are used by elite athletes.
- Step off the box (do not jump down). Land softly on both feet with bent knees.
- The instant your feet touch the ground, explosively jump straight up as high as possible.
- The ground contact should be brief — like a hot floor. Minimize time on the ground.
- Reach as high as possible at the peak of the rebound jump.
- Land softly from the rebound jump with bent knees.
- Walk back to the box. Reset and repeat.
- Perform low reps (3 to 5 per set) with full recovery. This is a max-effort exercise.
FRONT VIEW
BACK VIEW
Quadriceps
Primary
Glutes
Primary
Abs
Primary
Hamstrings
Primary