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Depth Jump

Compound exercise using plyo box.
Depth Jump demonstration (no audio).
Difficulty
Advanced
Equipment
Plyo box
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Depth Jump

Cues reviewed by Kwabena Osei on

Setup

Stand on top of a box roughly 12-24 in (30-60 cm) tall -- a height where you can still land quickly and rebound powerfully, not one so tall your landing gets heavy and slow.

  1. Step off the box -- don't jump off -- and let yourself drop to the ground.

  2. On landing, spend as little time on the ground as possible ("off the ground fast") and immediately rebound into a maximal jump with an arm swing.

  3. Land the rebound softly and under control, knees tracking over your toes.

Common mistakes

  • Jumping off the box instead of stepping off, which adds unnecessary extra drop height and impact before the rep even starts.

  • Spending too long on the ground before rebounding -- this is the single biggest thing that defeats the whole purpose of the drill; if your ground contact feels slow or heavy, the box is too tall.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee extensionprimary action

    Rectus femoris (prime mover, high emphasis); Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (synergist, moderate emphasis)

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, moderate emphasis); Semimembranosus (synergist, moderate emphasis); Semitendinosus (synergist, low emphasis); Adductor magnus (synergist, moderate emphasis)

  • Ankle plantarflexionprimary action

    Gastrocnemius (prime mover, high emphasis); Soleus (synergist, high emphasis)

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Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.