Depth Jump
Also known as: Drop Jump, Box Drop Jump, Depth Jumps
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand on top of a low, stable box with your toes near the edge.
- Step off, do not jump, and land on both feet at the same time with the knees slightly bent.
- The moment your feet touch the floor, jump up as high as you can with the arms swinging up.
- Land softly with bent knees and stand up.
- Step back onto the box for the next rep, resting between jumps.
Cues
- Spend as little time on the ground as possible.
- Start with a low box of 20 to 30 centimetres.
- Land quietly on the balls of the feet.
Common mistakes
- Using a box too high, which can overload the knees and spine.
- Jumping off the box instead of stepping.
- Landing with straight, stiff legs.
- Sinking into a deep squat between landing and jumping.