Exercise Library
Depth Jump






The depth jump is a plyometric exercise that trains the ability to absorb force and utilize elastic energy to produce greater concentric muscular force.
 
 
Execution
 
Stand at the front edge of a box or bench. Step off to drop and land on both feet together, absorbing the force with a bend of the knees and hips but arresting the downward motion quickly. With as little time in contact with the floor as possible, immediate rebound into a maximal height jump onto a box or straight up.
 
 
Purpose
 
The depth jump develops the ability of the legs to absorb force safely and productively while maintaining the desired position and balance. This is useful for the jerk dip and drive, and receiving cleans in particular. It’s also the base of the depth jump exercise.
 
 
Programming
 
Depth jumps are far more taxing on the body than they may appear, so be conservative with volume and frequency. A few sets of 3-5 reps is plenty.




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