Depth Jump
The gold-standard jump exercise — the depth jump maximizes SSC (stretch-shortening cycle) use, directly raising reactive strength and jump height. Step (don't jump) off a box, and the instant you land, jump up as high as possible with the shortest contact time. Shorter contact + higher rebound = greater jump potential.
Coaching cues
- 1.Step off the box — don't jump — to avoid pre-activation
- 2.Rebound the instant you land — imagine the floor is a hot plate
- 3.Ground contact 150-250ms is excellent; 250-350ms acceptable — prioritize RSI quality
- 4.Landing posture identical to takeoff posture
- 5.Find your individual optimal drop height via RSI testing (typical 20-40cm) — don't just add height weekly
- 6.Rest 3-5 min between sets
Detailed training method
Caution with Achilles/patellar history; needs 3+ months of systematic strength base; use a cushioned landing surface
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
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
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
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