Depth Jump

Definition

The depth jump is an advanced explosive-pattern plyometric exercise where you step off an elevated box, land, and immediately jump as high or far as possible. The drop creates an eccentric pre-load that trains reactive strength - the ability to absorb and redirect force quickly. It is the most demanding plyometric exercise and should only be used by athletes with a solid strength base.

Technique & Form

1. Starting position: Stand on a box (30-50 cm). Step (do not jump) off the edge.
2. Land: Land on both feet simultaneously with knees slightly bent. Ground contact should be as brief as possible - less than 200 milliseconds.
3. Explode: Immediately jump upward (or forward for broad-jump transfer) with maximum effort.
4. Absorb: Land the second jump softly with bent knees.
5. Recovery: Walk back to the box. Full recovery (30-60 seconds) between reps. Perform 3-4 sets of 3-5 reps.

Muscles Worked

• Primary movers: Quadriceps, glutes, calves (reactive/elastic components)
• Stabilizers: Core, ankle stabilizers, hamstrings

Common Mistakes

1. Box too high: If ground contact time exceeds 200ms, the box is too high. Lower it.
2. Absorbing too much on landing: The goal is minimal ground contact - land and immediately redirect force.
3. Insufficient recovery: This is a maximal-effort exercise. Full rest between reps.

Benefits

Depth jumps develop reactive strength - the stretch-shortening cycle that makes you faster and more explosive. They are the highest-intensity plyometric and produce the greatest improvements in jump performance.

HYROX^® Context

Reactive strength from depth jumps transfers to the Burpee Broad Jumps station (faster ground-to-air transitions) and running speed (elastic energy return in the Achilles and quad tendons). This is an advanced exercise - only programme it if you can squat 1.5x bodyweight and perform 5+ box jumps with perfect form. Use 3 sets of 3-5 reps, 1-2 times per week.

Variations & Alternatives

• Box Jump - Lower-intensity plyometric for power without the eccentric drop.
• Broad Jump - Horizontal power development.
• Burpee Box Jump - Combined conditioning and explosive work.

FAQ

Who should do depth jumps? Athletes with a 1.5x bodyweight squat and at least 6 months of plyometric training experience. Beginners should use box jumps.

How high should the drop be? 30-50 cm. Higher drops increase impact and injury risk without proportional benefit.

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