Exercise Facts
| Movement Pattern | Jump, Plyometric, Power, Reactive |
|---|---|
| Muscle Group | Calves, Core, Glutes, Hamstrings, Quads |
| Equipment | Floor Mat, Plyo Box |
| Environment | Gym, Home, Outdoor |
| Skill Level | Advanced, Intermediate |
| Series | Bodyweight Power Series, Depth Drop Reactive Series |
Overview
The Depth Drop to Vertical Jump is a reactive plyometric exercise that trains the ability to absorb force and immediately reapply it a cornerstone of athletic power. It develops the stretch-shortening cycle (SSC), improving how efficiently muscles and tendons store and release energy. This makes it a go-to exercise for athletes seeking faster reaction time, higher jumps, and improved landing control.
To perform, stand tall on a stable plyo box (typically 12–24 inches high). Step forward off the box, landing softly on the floor with both feet shoulder-width apart. Upon contact, absorb the landing by bending slightly at the knees and hips while keeping the chest upright and core engaged. The instant your feet touch down, explode upward into a maximal vertical jump. Land softly again and reset before the next repetition.
This exercise primarily targets the quads, glutes, hamstrings, calves, and core, while also improving neuromuscular coordination and proprioception. The goal is not just to jump high, but to minimize ground contact time between the drop and the jump emphasising reactive strength.
Common mistakes include jumping off instead of stepping, collapsing on landing, or pausing too long before jumping. Cue “step, land soft, explode fast.” The transition between landing and jumping should be immediate yet controlled.
In Relentless Bravery Fitness, this movement represents the perfect blend of stability and explosiveness to absorb pressure, redirect energy, and rise with intent.
Program 3–5 sets of 4–6 reps, resting 60–90 seconds between sets to maintain maximal output and technique quality.
Setup (Steps)
Stand on a stable plyo box, feet shoulder-width apart, toes near the edge; brace core and prepare to step off under control.
Execution (Steps)
Step forward off box; land softly with knees slightly bent; immediately explode upward into vertical jump; land gently and reset.
Coaching Cues
“Step, land soft, explode fast.” “Absorb and drive.” “Stay tall and balanced.”
Common Faults & Fixes
Jumping off box → step off under control.
Pausing before jump → shorten ground contact.
Hard landing → bend knees and engage core.
Programming Ideas
3–5×4–6 reps; pair with squat jumps or heavy squats for contrast training; use in warm-ups to prime lower-body explosiveness.
Variations
Single-leg depth drop, depth drop to broad jump, alternating depth drop jumps.
Regressions
Lower box height, pause between landing and jump, standard vertical jump.
Standards & Competition Notes
Step-off must be controlled; minimal ground contact before jump; upright posture maintained; equal effort across reps.
Safety Notes
Use non-slip box and soft landing surface; avoid overuse to prevent joint strain; prioritize quality of landings over height.
