Functional Fitness · Conditioning · Calisthenics
Depth Jump
The depth jump is an explosive exercise in which you step off a low box and immediately jump upward after landing. It trains lower-body power and the ability to absorb force before pushing off quickly.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Stand at the edge of a low box with your feet hip-width apart.
- Step forward off the edge into a short drop.
- Land on both feet together with a shallow bend at your hips and knees.
- Rebound immediately into a vertical jump.
- Land on both feet with enough hip and knee bend to absorb the impact.
- Settle into a balanced standing position.
Form cues
- Keep your knees tracking over your toes
- Swing your arms into the rebound
- Keep your chest tall
Common mistakes
- Jumping off the boxLet gravity create the drop rather than pushing upward or launching forward from the edge.
- Sinking into a deep squatUse a lower box if you cannot reverse direction without a long pause or deep dip.
- Rushing between repetitionsTreat each repetition as a separate effort with a complete reset on the box.
Safety
The drop and rebound create high landing forces that can strain your ankles, knees, or Achilles tendons. Excessive box height or fatigue can also lead to a fall or an uncontrolled landing.
- Practice controlled drop landings and basic jumps before attempting depth jumps.
- Start with a box about 6–12 inches high; do not add external weight.
- Use a stable box and a clear, nonslip landing surface with some cushioning, rather than concrete.
- End the set when your rebound slows or your landings become loud or unstable.
If you have current or recurring foot, ankle, knee, hip, or back pain, get advice from a physiotherapist before attempting depth jumps.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Plyometric Box
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 3 min
Perform these early in your workout after warming up, focusing on explosive efforts rather than fatigue.