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PLYOMETRICS / REACTIVEadvanced

Depth to Broad Jump

An advanced depth-jump variation — trains vertical-to-horizontal power conversion, highly transferable to game situations like rebounding then pushing the fast break. After the depth-jump landing, immediately convert into a broad jump with minimal contact time.

Glutes, hamstrings, quads, core3-4 sets × 3-4 reps
Depth to Broad Jump 4-step technique breakdown: setup, execution, peak extension, and recovery for vertical jump training

Coaching cues

  • 1.Change direction the instant you land — no pause
  • 2.Contact time target <250ms
  • 3.Swing the arms fully in the broad jump
  • 4.Start from a low box (30cm)

Detailed training method

[Steps]1. Stand on the box→2. Step off into a depth-jump landing→3. Contact <250ms→4. Immediately convert into a broad jump→5. Swing the arms fully→6. Land and cushion [Common Errors]✗ Contact too long→shorten the transition ✗ Stiff direction change→flow smoothly ✗ Box too high→start at 30cm [Progressions]Low→mid box→single-leg landing→single-leg broad jump→depth jump + change of direction [Jump-Specific]Trains vertical-to-horizontal power conversion; extremely high transfer to rebounding→fast-break situations in basketball

Master depth jumps and broad jumps first; large direction changes stress the joints

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

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.

Standing Broad Jump: How to Measure It, Good Scores & Training

How to perform and measure the standing broad jump correctly, what counts as a good score, and how to use broad jumps to build horizontal power that carries into your vertical jump.

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