Linear Depth Jump
Linear Depth Jump is a plyometric power - drop and jump to a second platform 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
- Gastrocnemius, Soleus, Gluteus maximus, Hamstrings
- Exercise type
- Plyometric power - drop and jump to a second platform
Exercise technique
- Platforms
Secure two low platforms with room for a balanced ground contact between them.
- Start
Stand on the first facing the second.
- Step off
Step forward off the first without jumping upward.
- Contact
Land on both feet between platforms and bend hips and knees under control.
- Rebound
Push quickly from the ground to jump forward and upward onto the second platform.
- Receive
Land on both soles and absorb the force through your legs.
- Return
Step down under control and return to the start for the next attempt.
Key technique points
- Do not jump off the first platform.
- Soften the legs on ground contact.
- Land in the center of the second platform.
- Push equally through both feet.
- Keep platform spacing safe.
- Set up repetitions individually.
Common mistakes
Adding drop height
Do not jump upward from the starting platform.
Collapsing between platforms
Do not let the torso drop to an uncontrolled depth on contact.
Straight-knee rebound
Receiving with locked legs fails to absorb the ground impact.
Distant target
Do not reach forward to make the second platform.
Edge landing
Do not let the soles extend beyond the surface.
Rushed return
Do not jump backward before balancing on the second platform.
Frequently asked questions
Linear Depth Jump: why is “Adding drop height” a mistake?
Do not jump upward from the starting platform.
Linear Depth Jump: why is “Collapsing between platforms” a mistake?
Do not let the torso drop to an uncontrolled depth on contact.
Linear Depth Jump: why is “Straight-knee rebound” a mistake?
Receiving with locked legs fails to absorb the ground impact.
Linear Depth Jump: why is “Distant target” a mistake?
Do not reach forward to make the second platform.
Linear Depth Jump: why is “Edge landing” a mistake?
Do not let the soles extend beyond the surface.
Linear Depth Jump: why is “Rushed return” a mistake?
Do not jump backward before balancing on the second platform.
What should I focus on when doing Linear Depth Jump?
Do not jump off the first platform. Soften the legs on ground contact. Land in the center of the second platform. Push equally through both feet. Keep platform spacing safe. Set up repetitions individually.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.