High Depth Jump
10 reps
Step off the box, land soft, and immediately spring straight up.
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QUADS
High Depth Jump
The high depth jump is a plyometric drill that starts on top of a box. You step off, absorb the landing, and rebound into a maximal vertical jump. Using the drop to pre-load your muscles trains explosive power in the quads and calves and sharpens your ability to control landings.
How to do it
- 1
Choose a modest box height and stand on it with your toes near the edge.
- 2
Extend one leg off the edge and let your weight shift forward.
- 3
Drop off, bringing both feet under you to land on the balls of your feet.
- 4
As you land, bend your knees, hinge your hips back, and swing your arms behind you.
- 5
Instantly extend your hips, knees, and ankles to jump straight up, driving your arms overhead.
- 6
Land softly with bent knees, then step back onto the box and repeat. Keep the drop height low to protect your joints.