SkillAdvancedplyo box
Depth Jump
An advanced plyometric where you step off a box, land briefly, then immediately explode upward. Trains the stretch-shortening cycle for maximum reactive power.
How to do it
- 1Stand on a box 12-30 inches high
- 2Step off (don't jump off) and land on both feet simultaneously
- 3Spend minimal time on the ground — react and jump as high as possible
- 4Land the final jump softly with knees tracking over toes
Common mistakes
- Jumping off the box instead of stepping (adds unnecessary height)
- Spending too much time on the ground, losing the reactive benefit
- Starting with a box that is too high for current strength levels
Muscles worked
quadricepsglutescalveshamstringscore
Variations
Easier
Lower box height (12 inches) or drop landing without the jump
Harder
Higher box or depth jump to a second box
Used in
Related exercises
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