Depth Jumps with Rebound

Depth Jumps with Rebound

In this lesson you will learn how to do depth jumps with rebound. That's when you jump off a knee high box, bounce off and jump onto another box. This exercise trains your legs plyometrically => reactive strength. Find more exercises at track & field main.

Description: Depth Jumps with Rebound

  • Place 2 boxes between 1,5 and 2 meters from each other and step onto one box. Use boxes of similar height (approx. knee high). However, you can also jump from a high box onto a low box or the other way around. Extend the left leg over the edge of the box and flex the left ankle. The arms are bent and the hands are in front of the chest. Keep your abs tight during the entire exercise. The depth jump itself is executed like explained in the depth jump lesson. For the rebound, check the following steps.
  • Jump down in-between the boxes and move your hands behind your waist. Inhale at the same time. Depending on how much you bend your knees, you are developing reactive leg strength at different positions. For example: If you bend your knees 90° or more, you develop reactive strength at a very low position. If your don't bend your knees much, you develop reactive strength at a higher position. The balls of your feet touch the floor slightly before the heels. (see depth jump instruction without rebound) Keep your core area tight. Don't whip your upper body forward. Try to keep your trunk pretty vertical and your head high.
  • Bounce off immediately and jump onto the second box. Swing your arms up and exhale at the same time. At the end your arms are in the same position as at the beginning. Hold the landing position for 2 seconds, then step down and go back to box one.
  • Repeat 6 to 12 times.

Trainer advice: Depth Jumps with Rebound

  • For the first half of this technique, please check the normal depth jump instruction without rebound.
  • Stop immediately if your knees, your ankles or your hips hurt.
  • Do 6 to 12 repetitions and then stretch & relax 2-3 minutes.
  • Keep your core are tight during the entire exercise.

Videos: Depth Jumps with Rebound

  • None