Exercise Library
PLYOMETRICS / REACTIVEintermediate
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.
Quads, glutes, Achilles complex, core3-4 sets × 3-5 reps
Coaching cues
- 1.Start from a 20-30cm box
- 2.Step off — don't jump — to avoid pre-activation
- 3.Cushion quickly but not too deep
- 4.Short contact and stable posture on the rebound
Detailed training method
[Steps]1. Stand on a 20-30cm box→2. Step forward off it (don't jump)→3. Forefeet touch lightly→4. Quickly flex hips and knees into a shallow squat→5. Immediately rebound upward→6. Stabilize after landing
[Common Errors]✗ Jumping off the box→defeats the purpose ✗ Landing too deep→slower conversion ✗ Loud landing→insufficient eccentric control
[Progressions]Depth drop→low-box land-and-rebound→raise the box→depth jump→depth jump to sprint
[Jump-Specific]The bridge from impact absorption to reactive strength; great technique prep before depth jumps and for building patellar tolerance
With patellar or Achilles pain, do depth drops and isometrics first
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