Depth Jump to Broad Jump
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Plyometrics
- Tipo
- Aerobic
The depth jump to broad jump is an advanced plyometric drill that builds reactive, explosive lower-body power. You step off a box, absorb the landing, and immediately spring into a maximal horizontal broad jump, training the quads, glutes, hamstrings, and calves to produce force fast. It's used to develop the stretch-shortening cycle and jumping ability for athletes.
Cómo hacer el Depth Jump to Broad Jump
- 1Set a sturdy box or platform roughly 12–24 inches (30–60 cm) high — start low and only raise the height as your landings stay controlled.
- 2Stand on top of the box with your toes near the front edge and your feet about hip-width apart.
- 3Step off the box (don't jump up first), dropping straight down to the floor with both feet.
- 4Land softly on the balls of your feet with knees bent and hips back, absorbing the impact for a split second.
- 5As soon as you land, reverse the movement explosively — swing your arms forward and drive off both feet into a maximal broad jump for horizontal distance.
- 6Reach forward with your arms and hips, then land the broad jump softly on both feet with bent knees and hips back to cushion the impact.
- 7Stand up, walk back to the box, and reset fully before the next repetition.
Consejos de técnica
- Minimize ground contact time — the goal is to spend as little time on the floor as possible between the drop landing and the broad jump.
- Drive your arms back as you land off the box, then swing them forward hard to add momentum to the broad jump.
- Keep the box height conservative; a lower box you can rebound from quickly trains more power than a tall box you have to grind out of.
- Treat every rep as maximal effort and take full rest between reps, since this is a power drill, not a conditioning circuit.
Errores comunes
- Jumping upward off the box instead of stepping off, which changes the drop height and your landing mechanics unpredictably.
- Landing with stiff, straight legs, which spikes impact forces through the knees and ankles and increases injury risk.
- Pausing too long on the ground after the drop, which lets the stored elastic energy dissipate and kills the reactive rebound.
- Using a box that's too tall, which forces a slow, heavy landing and turns a fast plyometric into a high-impact crash.
- Letting the knees cave inward on either landing, which stresses the knee joint and signals poor control.
Preguntas frecuentes
What muscles does the depth jump to broad jump work?
As a lower-body plyometric drill it works the quads, glutes, hamstrings, and calves, training them to absorb impact and then produce force explosively. The core and hip muscles also work to stabilize each landing.
How high should the box be?
Start around 12–18 inches (30–45 cm) and only go higher if you can land softly and rebound quickly. A box you can react off fast builds more power than a tall one you have to absorb slowly.
Is the depth jump to broad jump good for beginners?
No — it's an advanced reactive drill. Build a base with regular broad jumps, box jumps, and basic landing practice first, then progress to depth jumps once your landings are controlled.
How many sets and reps should I do?
Because it's a maximal power drill, keep volume low: roughly 3–5 sets of 3–5 quality reps, with full rest between reps and sets so each jump stays explosive.
What's a good alternative to the depth jump to broad jump?
Standalone broad jumps, depth jumps to a vertical jump, or box jumps are all good alternatives that train similar explosive lower-body power with less intensity.
