Plyometric Depth Jumps

In this lesson, you will learn a basic depth jump where you stop in a ready position (half squat) without rebound. The depth jump is a reactive strength exercise for the thighs and calf muscles and can help increase your vertical leap. Click here to learn more about plyometrics (reactive strength training). Find more exercises at Track & Field Main.

Description:

Stand on a box near the edge and look straight ahead. Keep your back straight and slightly contract your abs. Extend your left leg in front of your right leg (see illustration above) and flex the left ankle. Keep your hands in front of your chest. The box should be between 30 cm and 1 m high. More advanced athletes can use a higher box, but 1 m is very high and some experts recommend not exceeding this height. Always use good shoes and avoid jumping onto uneven surfaces.
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Hop off the box and close your legs while descending. Flex your ankles and keep your trunk upright—do not bend your upper body forward. Move your hands back and prepare for landing. Keep your ankles flexed until shortly before you land. Extend your ankles slightly and push the balls of your feet into the floor just before your heels touch down. Failing to extend your ankles correctly can lead to injuries in your heels, knees, hips, and back. Extending too early makes the exercise ineffective and still risks knee injury.
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You should aim to land flat on your feet, but the key is to extend your ankles just before landing. This allows the balls of your feet to contact the ground fractions of a second before your heels, giving the appearance of a flat-footed landing. Timing can be tricky at first, so it’s best to start by jumping from a small box onto a judo mat or grass if you are new to depth jumps.
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Land softly and avoid whipping your upper body forward. Exhale as you land. Keep your abs tight and position your arms to be ready for another jump immediately. Your legs should be slightly bent in a half squat, and your back should remain straight. Step back onto the box and repeat for the desired number of repetitions.

Trainer Advice:

Warm up your knees and ankles before performing depth jumps.
Do not add extra weight (e.g., a barbell) while performing this exercise.
Perform 6 to 15 repetitions and 2 to 3 sets per plyometric workout.
Avoid landing on your heels.
Do not extend your ankles too early or too late.
Start with a small box and land on a judo mat or grass.
Keep your upper body upright and your abs tight; do not whip forward.
Look straight ahead while performing the jump.
Inhale while extending the left leg on the box, and exhale when you land.
Land on both feet simultaneously.
You can alternate the leg you extend when jumping off the box.

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