Depth Jump

The depth jump is an advanced plyometric drill where you step off a box and immediately rebound into a jump. It trains your ability to absorb force and explode back up, building reactive strength in the glutes, quads, and calves.

Stand on top of a sturdy box with your feet about shoulder-width apart. Keep your chest up, eyes forward, and arms relaxed at your sides. Pick a box height that lets you land with control and rebound quickly.

Step off the box - do not jump off. Land on both feet at the same time with a stiff, athletic stance. As soon as your feet touch the ground, rebound instantly into a vertical jump. Think of the ground contact as a quick bounce, not a pause.

Take a breath in before stepping off and brace your core like someone is about to poke your stomach. Exhale as you rebound upward. To make it easier, lower the box or replace the rebound with a soft stick landing. To make it harder, raise the box slightly or aim for more height on the rebound, but keep the total reps low.

Fault: Jumping off the box instead of stepping off. Fix: Lead with one foot and let gravity pull you down, keeping your body tall until the descent begins.

Fault: Sinking into a deep squat on landing and pausing before the jump. Fix: Aim for a stiff, reactive contact and rebound instantly - spend as little time on the ground as possible.

Fault: Doing too many reps or cutting rest short. Fix: Keep the volume very low and take full recovery between sets so each rep stays fast and springy.

Fault: Training through calf or Achilles discomfort. Fix: Stop the exercise right away if you feel pain in the Achilles or calf.