Depth Jump Leap

Also called depth jump to box, depth leap and drop jump to box.

Works

Quads, plus side glutes, adductors, calves, glutes and hamstrings

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.

1. Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.
2. Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
3. Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact.

Cues

• Step off, don't jump off.
• Land on both feet, rebound fast.
• Jump up onto the second box.
• Short ground contact.

Common mistakes

• Landing heavy and sinking.
• Box too high.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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