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Power
Power

Depth Jump (Drop Jump)

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powerplyometricsdepth-jumpdrop-jumpreactivehigh-intensityadvanced

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Exercise demo
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Step off a box, land, and immediately rebound into a maximal jump — the highest-intensity plyometric and the classic reactive-strength drill.

Detail

In a depth jump (drop jump) the athlete steps off a box (does not jump off), drops to the ground, and on landing immediately rebounds into a maximal vertical (or sometimes horizontal) jump with the shortest possible ground-contact time. The pre-landing drop loads the muscle-tendon units rapidly (eccentric), and the instantaneous rebound exploits the Stretch-Shortening Cycle (SSC) — making this the prototypical fast-SSC, reactive drill.

Technique: step (don't jump) off the box, land on the balls/whole foot with stiff but absorbing ankles, minimize ground-contact time ("off the ground fast"), and explode upward immediately with an arm swing. Land the rebound softly under control.

Box height is critical and is the main dosing variable: typically ~30-60 cm (≈12-24 in), individualized so that contact time stays short and rebound height is maximized — if landing is heavy/slow or rebound drops, the box is too tall. optimal drop heights vary by athlete and goal.

This is a high-intensity, high-impact drill: it requires the strength and technique prerequisites (commonly a back squat ~1.5× body weight), a good surface, and conservative volume/recovery. The drop-jump is also the standard test for the Reactive Strength Index (jump height ÷ contact time).

Key facts

  • Step off a box, land, and rebound immediately into a maximal jump (fast SSC / reactive).
  • Highest-intensity plyometric; minimize ground-contact time.
  • Typical box height ~30-60 cm (12-24 in), individualized to keep contacts short.
  • Requires strength base (~1.5× BW squat), good surface, low volume, full recovery.
  • Standard drill for the Reactive Strength Index.

Connections

Sources

Cited in text — not yet linked
Established exercise-science consensus; NSCA Essentials of Strength Training & Conditioning. Pages: (general consensus).

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Atlas Connections

Gastrocnemius
A 2-joint calf muscle that plantar-flexes the ankle and flexes the knee; origin at the femoral condyles, insertion at the calcaneus.
Vertical Jump Test
Measure how high you can jump from a standstill; jump height (and equations from it) estimate lower-body explosive power.
Box JumpClosely related
A two-foot jump up onto a raised box, landing softly on top — a lower-intensity way to train upward jump power while reducing landing impact.
Landing MechanicsClosely related
Land soft and balanced — absorb through ankles-knees-hips with the knees tracking over the toes; a stiff or inward-collapsing landing is the main plyometric injury risk.
Plyometric Prerequisites & Readiness CriteriaClosely related
Before high-intensity plyometrics, an athlete should have a base of strength, sound landing/balance technique, and (for lower-body work) the ability to squat a meaningful multiple of body weight.
Plyometrics (Definition)Closely related
Quick, powerful movements that use a rapid eccentric pre-stretch immediately followed by an explosive concentric action — training the stretch-shortening cycle to produce more power.
Reactive StrengthClosely related
The ability to switch quickly from absorbing force (eccentric) to producing force (concentric) — how well an athlete uses the stretch-shortening cycle.
Stretch-Shortening Cycle (SSC)Closely related
A rapid eccentric (stretch) immediately followed by a concentric (shortening) action produces more force than the concentric action alone — the engine behind plyometrics.