Depth Jump

Description

How to do Depth Jump

1. 01
   Setup

   Stand on a sturdy box 6-18 inches high, at least hip-width from the edge, with feet hip-width apart and toes pointing forward.

2. 02

   Gently step off the box with one foot, allowing gravity to pull you down, ensuring both feet land simultaneously on the ground. Land softly on the balls of your feet, immediately absorbing the impact by bending your knees and hips.

3. 03

   As soon as your feet make contact with the ground, forcefully drive your arms upward and explode vertically, pushing through your mid-foot and extending your ankles, knees, and hips.

4. 04

   Aim for maximum height, fully extending your body at the peak of the jump, then land softly with bent knees, ready for the next repetition or to reset.

Tips

• Focus on minimizing ground contact time; the goal is to rebound as quickly and powerfully as possible after landing.
• Use your arms to generate momentum: swing them down as you descend from the box, then powerfully drive them up as you initiate your jump.
• Choose an appropriate box height that allows you to maintain control and immediately rebound without excessive landing depth.
• Ensure your landing is soft and controlled, absorbing the impact through your ankles, knees, and hips to protect your joints.

Common mistakes

• Landing with stiff, locked knees is a common error; always absorb the impact by bending your knees and hips to cushion the landing and prepare for the rebound.
• Spending too much time on the ground after landing reduces plyometric effectiveness; strive for an immediate, explosive rebound as soon as your feet touch the surface.
• Using a box that is too high can lead to excessive impact and poor rebound quality; start with a lower box and gradually increase height as your power and technique improve.