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PLYOMETRICS / REACTIVEadvanced

Depth Jump to Sprint

Converts landing reactivity into horizontal acceleration — suited to game situations like rebounding then fast-breaking, or defending then exploding. High intensity with strong sport-specific value.

Glutes, hamstrings, quads, calves, core3-5 sets × 2-4 reps + 10-15m sprint
Depth jump to sprint four-step breakdown: step off, drop, absorb and sprint, in a dark gym setting

Coaching cues

  • 1.Start with a low-box depth jump, transition to sprint on landing
  • 2.Sprint distance 10-15m
  • 3.Don't pause or re-adjust after landing
  • 4.Only when fresh

Detailed training method

[Steps]1. Stand on a box→2. Step off into a depth jump→3. The instant you land→4. Immediately transition into a full sprint→5. 10-15m short sprint→6. Landing-to-sprint transition <300ms [Common Errors]✗ Transition too slow→the link must be instant ✗ Landing too deep→quick conversion, not a squat ✗ Sprint too long→10-15m is enough [Progressions]Low→mid box→depth + 5m→10m→15m→depth + change-of-direction sprint [Jump-Specific]Trains post-landing acceleration (rebound → fast break); the game-real combination of jumping + speed

Requires solid depth-jump and sprint-start technique; skip when fatigued or with knee/Achilles discomfort

Related calculators

RSI Calculator (Reactive Strength Index)Plyometric Volume Calculator (Foot Contacts)

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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