Linear Depth Jump

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

Works

Quads, plus calves, glutes and hamstrings

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.

1. To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
2. Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
3. Land softly, asborbing the impact through the legs.

Cues

• Step off, don't jump off.
• Land on both feet.
• Rebound fast onto the next box.
• Land soft.

Common mistakes

• Long ground contact.
• Knees caving on landing.
• 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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