Plyometric and ballistic exercise
Depth Jump
Build top-end reactive strength through a fast stretch-shortening cycle.
- Equipment
- Plyo box
- Sides
- Both sides together
- Positions
- All positions
- Tempo
- X0X0
Setup
A box 20 to 40cm high on a sprung or forgiving surface.
How to do it
- Step off the box - do not jump off - and on landing rebound immediately with the shortest ground contact you can manage.
- If you sink deep into your knees on landing, the box is too high; lower it.
- Do 3 to 4 sets of 3 to 5 reps with full recovery, fresh, and never as a fatigue exercise.
- This is the highest-risk item in the library and needs a competent box jump, controlled landings and a reasonable squat base first.
Coaching cues
- Step off, don't jump off
- Rebound immediately - minimise contact time
- If you sink deep, lower the box
Common mistakes
- Box too high, so contact time collapses and the landing becomes a deep knee sink
- Using it before landing mechanics and a strength base are established
Sets and reps by goal
| Goal | Load | Sets | Reps | Rest |
|---|---|---|---|---|
| Power | Bodyweight | 3 to 4 | 3 to 5 | 3 min |
Tempo X0X0: Every rep is fast: no slow lowering and no pauses.
Related exercises
- Hurdle HopBuild reactive strength and ankle stiffness for repeated cutting.
- Medicine Ball SlamExpress maximal whole-body intent safely with almost no technical demand.
- Medicine Ball Rotational ThrowBuild rotational power for passing, fending and rotating in the tackle.
- Medicine Ball Chest PassBuild upper-body pushing power for the fend and initial contact.
- Heavy Sled PushBuild horizontal driving force in a position close to scrum and maul work.
- Box JumpExpress concentric jumping power with a low landing cost.