Depth Jump

Quads, glutes, hamstringsPlyo Box or Step

A plyometric drill involving stepping off a box and exploding immediately upward to develop reactive strength and speed.

How to do it

1Stand on top of a plyo box near the edge, maintaining tall posture.

2Step forward off the edge with one foot—do not jump off the box.

3Land softly on both feet, bending your knees and hips to absorb impact and prepare to spring.

4Instantly explode off the floor, jumping straight up as high as possible.

5Drive your arms upward aggressively to assist your vertical leap.

6Land softly on bent knees, absorbing the final impact completely.

Common mistakes

Jumping off the box instead of stepping down, increasing unmanageable shock on impact.

Lingering too long in the squat after landing, losing the elastic plyometric effect.

Allowing your knees to cave inward on landing or takeoff, risking ligament stress.

Breathing

Inhale before stepping off; exhale forcefully the moment your feet hit the floor and launch.

Make it harder or easier

To make it easier, use a low box height and practice soft landings without jumping up. To make it harder, slightly increase the box height.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.