Exercise Facts
| Movement Pattern | Horizontal, Jump, Plyometric, Power, Reactive |
|---|---|
| Muscle Group | Calves, Core, Glutes, Hamstrings, Quads |
| Equipment | Floor Mat, Plyo Box |
| Environment | Gym, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Bodyweight Power Series, Depth Drop Reactive Series |
Overview
The Depth Drop to Broad Jump is an advanced plyometric movement that develops reactive power, coordination, and efficient force transfer through the lower body. It teaches athletes to absorb impact energy from a landing and immediately convert it into forward propulsion the foundation of athletic explosiveness and functional movement.
To perform, stand tall on a stable plyo box (12–24 inches high). Step forward off the box, landing softly with both feet shoulder-width apart. As soon as your feet make contact with the floor, absorb the impact by bending the knees and hips slightly, keeping the chest up and core tight. Immediately drive explosively forward into a broad jump, extending through the hips, knees, and ankles in one fluid motion. Land softly with bent knees, maintaining balance and stability before resetting.
The Depth Drop to Broad Jump primarily targets the glutes, hamstrings, quads, calves, and core, improving horizontal power output and reactive strength. It’s especially effective for athletes who need to accelerate quickly or perform power-based movements under control from runners and footballers to HYROX competitors.
Common mistakes include jumping off the box instead of stepping, pausing too long between landing and jumping, or failing to absorb the landing softly. Cue “step, land, explode,” “stay loaded,” and “drive through the floor.”
In Relentless Bravery Fitness, this movement exemplifies the ability to control energy and redirect it powerfully staying calm through impact and explosive through intent.
Program 3–5 sets of 4–6 reps, focusing on smooth transitions and consistent jump distance. Rest 60–90 seconds between sets for maximal performance.
Setup (Steps)
Stand on a stable plyo box, feet shoulder-width apart, toes near edge; brace core; prepare to step off under control.
Execution (Steps)
Step forward off box; land softly with bent knees; immediately drive forward into broad jump; land gently and reset.
Coaching Cues
“Step, land, explode.” “Stay loaded.” “Drive through the floor.”
Common Faults & Fixes
Jumping off box → step off instead.
Pausing before jump → shorten ground contact time.
Hard landing → engage core and bend knees to absorb force.
Programming Ideas
3–5×4–6 reps; pair with sled push or sprint starts for horizontal power; use in reactive strength circuits.
Variations
Depth drop to single-leg jump, depth drop to hop, depth drop to sprint.
Regressions
Lower box height, pause before broad jump, standard standing broad jump.
Standards & Competition Notes
Controlled step-off; minimal ground contact before jump; stable landings with balance maintained.
Safety Notes
Use non-slip surface and adequate landing area; avoid excessive box height; prioritize controlled landings over distance.
