Depth Drop
The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds. Step off a box and only absorb the landing without jumping. Quieter landings = better eccentric control.
Coaching cues
- 1.Land as quietly as possible — the best cushioning
- 2.Hips, knees and ankles flex together to absorb
- 3.Hold the landing position 2s — no wobble
- 4.Start at 30cm, progress to 60cm
Detailed training method
Related calculators
Related exercises
Box Jump
The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training
Single-Leg Landing Control
The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds
Shallow Depth Jump
A transition between depth drops and depth jumps — step off a low box, absorb the landing, then quickly rebound from a shallow squat, training the absorb-to-redrive transition
Related articles
Depth Jump Technique: The Complete Guide
Box height, step-off vs jump-off, contact time, rebound direction and the common errors that turn depth jumps from a power tool into a injury risk.
What Is Plyometrics? A Safe Starting Guide
The stretch-shortening cycle explained, fast vs slow SSC, the NSCA entry criteria and low-intensity progressions for beginners.
Overcoming the Fear of Jumping After Injury
Kinesiophobia fades through graded exposure, cognitive reframing and success experiences — not through waiting.