VARIATIONS
Linear Depth Jump
Jumps forward onto a platform after dropping straight down.
This plyometric drill trains explosive leg power and reactive strength by utilizing the stretch-shortening cycle. It primarily targets the quadriceps while engaging the glutes, hamstrings, and calves for rapid force production.
HOW TO DO IT
- Stand tall on a sturdy box facing a second platform spaced a few feet away.
- Step off the edge to drop straight down to the floor between the boxes.
- Absorb the landing impact by bending your hips and knees into a quarter squat.
- Immediately explode upward and forward to jump onto the opposite platform.
- Land softly on the second box with knees slightly bent to absorb shock.
COMMON MISTAKES
- Pausing too long on the ground before jumping up.
- Landing with stiff legs or locked knees.
- Allowing the knees to cave inward upon landing.
- Taking a large step off the box instead of dropping.
TIPS
- Minimize ground contact time to maximize reactive power output.
- Drive through the mid-foot during the jump phase.
- Keep your torso upright and core braced throughout the movement.
SAFETY
- Ensure both boxes are stable and non-slip to prevent tipping.
- Do not attempt this exercise if you have existing knee or ankle injuries.
DETAILS
- Muscles
- Quadriceps
- Equipment
- Plyo Box
- Type
- Ployometric
- Difficulty
- Intermediate
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Depth jump
- Legs
- Both
- Body position
- Standing
- Direction
- Forward
- What is raised
- On a box / step
- Tempo and range
- Explosive
SIMILAR EXERCISES
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