Setup and loading
Low box (30-45 cm). Height matters less than a quick ground contact.
How to do the depth jump step by step
- Stand on a low box.
- Step off and land on both feet at the same time.
- As soon as you touch the ground, jump as high as possible.
Form cues
- Ground contact as short as possible
- Pretend the floor is hot
Common mistakes
- Box too high
- Sinking on the landing before jumping
Sets and reps for your goal
Plyometrics
3-4 x 3-5 · rest 2 min3-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
Speed
3 x 3 · minimal ground contact · rest 2 min4-8 reps of 10-40 meters (or 3-6 seconds). Full rest: 1 minute for every 10 meters.
Always at 95-100%. If your time gets more than 3-5% slower or your technique falls apart, stop: running tired trains endurance, not speed.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Plyo boxFoam boxes forgive missed jumps.
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