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Depth Jumps
Expert - Cardio - Compound
Targeted Muscle Group
Upper Legs
Lower Legs
Core
Recommended Equipment
How to do it
Depth jumps are an advanced plyometric exercise that can significantly enhance athletic performance when performed correctly.
Start with a low platform to minimize the impact on your joints. As you become more proficient and conditioned, you can gradually increase the height of the platform. Stand on top of the platform with your feet shoulder-width apart or slightly wider. Ensure that you're in a stable position with good posture and alignment.
Engage your core muscles to stabilize your torso. Bend your knees slightly to prepare for the jump. Keep your arms by your sides or slightly behind you for balance. Step off the platform with both feet simultaneously.
As soon as you make contact with the ground, focus on quickly absorbing the impact by bending your knees and hips. Land softly on the balls of your feet, aiming to minimize ground contact time. Maintain an athletic stance with your knees slightly bent and your chest up.
Without pausing, immediately spring upward with maximal force. Focus on exploding off the ground as quickly and powerfully as possible. Extend your hips, knees, and ankles simultaneously to generate vertical height. As you reach the peak of your jump, prepare to absorb the impact of landing. Bend your knees and hips to cushion the landing, aiming for a soft and controlled touchdown. Land with both feet simultaneously, ensuring that your weight is evenly distributed.
After landing, quickly reset your position and return to the starting position on top of the platform.
Repeat the depth jump for the desired number of repetitions or as prescribed in your training program.
