Jump Higher With This Depth Jump Workout

STACK Expert Scott Abramouski shares several variations of the Depth Jump to help you jump higher.

Depth Jump

Jumping is important for dunking or leaping for a catch, but there's more to it than that.

Jumping is all about physics. The more force you can put into the ground, the higher you will jump and the more powerful you can be. This is why the NFL places such a large emphasis on measuring a player's vertical jump.

Fortunately, jumping is very trainable when using exercises that involve—you guessed it—jumping (i.e., plyometrics).

In particular, the Depth Jump and its variations are highly effective. They teach the muscles to store elastic energy when contacting the ground before explosively contracting—similar to how your muscles are used on the field or court.

General Instructions:

  • Perform each exercise after your dynamic warm-up and before strength exercises.
  • Use a soft surface to cushion the landing.
  • Focus on minimizing the amount of time you spend on the ground.
  • As always, never sacrifice form for additional reps.

NOTE: This is for advanced athletes. Read this article if you are new to this type of training.

Vertical Depth Jumps

  • Stand on a 12- to 20-inch plyo box
  • Slowly step off the box with your lead foot, followed by the trailing foot (alternate each rep)
  • Land softly with your knees slightly bent
  • Immediately jump up as high as possible

Sets/Reps: 2x8

Depth Jumps to Broad Jump

  • Stand on a 12- to 20-inch plyo box
  • Slowly step off the box with your lead foot, followed by the trailing foot (alternate each rep)
  • Land softly with your knees slightly bent
  • Immediately jump forward for maximum distance

Sets/Reps: 2x8

Repeat Depth Jumps

  • Stand on a 12- to 20-inch plyo box with three hurdles on the ground in front, spaced four feet apart
  • Slowly step off the box with your lead foot, followed by the trailing foot (alternate each rep)
  • Land softly with your knees slightly bent
  • Immediately jump forward over the first hurdle
  • Land softly with your knees slightly bent and jump over the second hurdle
  • Repeat over the third hurdle

Sets/Reps: 2x8

Rotational Depth Jumps

  • Stand on a 12- to 20-inch plyo box with three hurdles on the ground in front, spaced four feet apart
  • Slowly step off the box with your lead foot, followed by the trailing foot (alternate each rep)
  • Land softly with your knees slightly bent
  • Immediately jump 90 degrees to the side for maximum distance

Sets/Reps: 2x4 each direction

Find more exercises like the Depth Jump on STACK's Plyometrics page.


Photo Credit: Getty Images // Thinkstock

Topics: HOW TO JUMP HIGHER: DRILLS AND WORKOUTS | EXERCISE | JUMPING | HURDLES | PLYO BOX