Depth Jump Leap
Depth Jump Leap is a plyometric power – rebound from a drop onto a box exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Hip abductors, Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Plyometric power – rebound from a drop onto a box
Exercise technique
- Box setup
Secure a low starting box and a second box in front that you can reach safely.
- Start
Stand balanced at the edge of the first box with arms at your sides.
- Drop
Step off the edge without jumping upward and land on both feet.
- Contact
Load your knees and hips with a short, controlled bend.
- Rebound
Swing your arms forward and upward and jump from both feet toward the second box.
- Top landing
Place both soles on the upper box and absorb impact through your legs.
- Step down
Stand upright, then step down one foot at a time and reset.
Key technique points
- Do not jump upward from the first box.
- Secure both boxes.
- Keep ground contact short and controlled.
- Do not let your knees collapse inward.
- Establish full-foot support on the second box.
- Limit box spacing to your ability.
Common mistakes
Jumping off the top
Do not add a jump from the starting box and increase drop height.
Collapsing on landing
Do not drop into an uncontrolled deep squat on the first contact.
Landing with stiff knees
Do not absorb the entire impact with straight legs.
Box too far away
Do not choose a distance requiring you to reach desperately for the second box.
Landing on the edge
Do not leave part of your feet unsupported on the second box.
Fatigued repetitions
Do not continue once rebound and landing quality decline.
Frequently asked questions
Depth Jump Leap: why is “Jumping off the top” a mistake?
Do not add a jump from the starting box and increase drop height.
Depth Jump Leap: why is “Collapsing on landing” a mistake?
Do not drop into an uncontrolled deep squat on the first contact.
Depth Jump Leap: why is “Landing with stiff knees” a mistake?
Do not absorb the entire impact with straight legs.
Depth Jump Leap: why is “Box too far away” a mistake?
Do not choose a distance requiring you to reach desperately for the second box.
Depth Jump Leap: why is “Landing on the edge” a mistake?
Do not leave part of your feet unsupported on the second box.
Depth Jump Leap: why is “Fatigued repetitions” a mistake?
Do not continue once rebound and landing quality decline.
What should I focus on when doing Depth Jump Leap?
Do not jump upward from the first box. Secure both boxes. Keep ground contact short and controlled. Do not let your knees collapse inward. Establish full-foot support on the second box. Limit box spacing to your ability.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.