Depth Jump
The depth jump is an advanced plyometric: you step off a low box, land, and immediately jump as high as you can, spending as little time on the ground as possible. It trains reactive strength, the ability to turn a fast landing into a powerful take-off, using the glutes, quadriceps and calves.
Also called: Drop Jump, Shock-Method Jump, Depth Rebound Jump · Equipment: bodyweight · Pattern: squat
Step by step
- Stand on the edge of a stable box 20–30 cm high, feet about hip-width apart.
- Step forward off the box with one foot and bring the other alongside, so you drop straight down rather than jumping up or out.
- Land on the balls of both feet at the same time, ankles firm, knees slightly bent and tracking over your toes, hips pushed back a little.
- As soon as your feet touch the floor, jump straight up as high as you can, driving your arms upward. Keep the ground contact as short as you can while staying in control.
- Land the jump softly on both feet with hips back and knees over toes, then stand tall.
- Walk back onto the box and reset fully before the next rep.
- Step off and drop straight down
- The floor is hot, touch and go
- Ankles firm before your feet land
- Knees over toes on every landing
- Jump tall with the arms driving up
- Land the rebound quietly
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Gluteus maximus | Prime mover | C |
| Quadriceps: vastus lateralis | Prime mover | C |
| Quadriceps: vastus medialis | Prime mover | C |
| Gastrocnemius | Prime mover | C |
| Soleus | Secondary | C |
| Hamstrings | Secondary | C |
| Quadriceps: rectus femoris | Secondary | D |
| Erector spinae | Stabiliser | D |
| Tibialis anterior | Dynamic stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Box too high
Fix: Use a box height where contact stays short and the rebound is at its highest.
Jumping off the box
Fix: Step off with one foot and drop straight down.
Long, sinking ground contact
Fix: Set the ankles firm before contact and leave the floor as soon as you land.
Knees caving in on landing
Fix: Land with feet hip-width apart and knees pushed out over the toes.
Heels slamming down
Fix: Contact on the balls of the feet with the ankles already firm.
Reps continued when tired
Fix: Keep sets short and rest fully so every contact is fast and controlled.
What the research says
Power · first choiceSport performance · first choice
- Jump performance — A meta-analysis of 26 controlled trials found plyometric training improved drop-jump height by about 5% and countermovement-jump height by about 9%.
- Programme length and mix — A meta-analysis of 56 studies found the largest jump gains in programmes longer than 10 weeks with more than 20 sessions, and when drop jumps were combined with squat and countermovement jumps. Adding external weight gave no extra benefit.
- Box height — Laboratory research found that beyond an individual optimum, about 40 cm in one small study, a higher box did not improve the push-off. A common approach starts at 20–30 cm and raises the height only while contacts stay short.
- Sets and rest — Depth jumps are commonly programmed as a few maximal efforts, such as 3–5 sets of 3–5 jumps with 2–3 minutes' rest, early in a session. This is coaching practice rather than a researched dose.
- Strength base — A meta-analysis found gains in squat strength were strongly related to gains in sprint performance. Many coaches build a squat strength base and use simpler, less intense jumps before introducing depth jumps.
- Muscle and tendon — Meta-analyses find plyometric training produces small-to-moderate muscle growth and stiffer tendons, so its main adaptations are in the tendons and nervous system rather than muscle size.
Swap it mid-workout
With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.
Log the depth jump in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.