Depth Jump

Depth Jump

The depth jump is considered the most intense plyometric exercise for developing reactive leg power. Invented by Soviet physiologist Yuri Verkhoshansky, it exploits the stretch-shortening cycle to produce greater force than a standard jump. This exercise is reserved for experienced athletes due to its high joint impact.

Anatomy Targeted

The quadriceps absorb the impact of the drop eccentrically before contracting explosively concentrically. The glutes participate in hip extension during the jump. The patellar and Achilles tendons store elastic energy during the amortization phase to release during the propulsive phase. The calves provide the final plantar flexion. The proprioceptive system is heavily engaged for landing stability.

Step-by-Step Execution

1. Stand on a box 40 to 60 cm high. Position yourself at the edge, feet together.
2. Step off the box forward (do not jump off). The body falls vertically.
3. Upon ground contact, slightly flex the knees to absorb then immediately jump as high as possible.
4. Ground contact time must be minimal: aim for less than 200 milliseconds.
5. Land softly after the vertical jump with knees flexed.

Sets and Reps

4 sets of 5 reps. Rest 2 to 3 minutes between sets. Quality and reactivity absolutely take priority over volume.

Safety Warnings

• Advanced exercise: high joint impact. Prerequisites: perfect mastery of squat jumps and box jumps.
• Do not exceed 60 cm drop height without significant plyometric experience.
• Soft landing surface mandatory (gym mat, grass, track).
• Contraindicated with knee, ankle, or back pain.
• Never perform this exercise when fatigued. Place it at the beginning of the session after a complete warm-up.
• Limit volume: maximum 20-25 contacts per session for this exercise.

Progressions

• Prerequisites: Master squat jumps (4x10) and box jumps (4x8) pain-free.
• Level 1: Drop landing (step off box, absorb, stabilize — no jump).
• Level 2: Depth jump from 30 cm, progressive box height.
• Level 3: Depth jump from 50-60 cm, maximize rebound height.
• Level 4: Depth jump chained with a 10 m sprint (athletic complex).

Target Audience

Exclusively reserved for advanced athletes with at least 6 months of plyometric experience. Ideal for sprinters, high/long jumpers, volleyball and basketball players seeking to maximize vertical leap. Strictly not recommended for beginners or overweight individuals.