Depth Jump

Depth Jump

The Depth Jump is a dynamic plyometric exercise that targets explosive power and improves overall lower body strength. It involves stepping off an elevated platform and immediately jumping upon landing. Although it may sound simple, the intensity and benefits of this exercise are profound. When performing a Depth Jump, the muscles of your legs, including the quadriceps, hamstrings, and calves, are highly engaged. This exercise particularly focuses on the fast-twitch muscle fibers, which are responsible for explosive movements. By repeatedly performing Depth Jumps, you can improve your vertical jump, sprinting speed, and agility. What makes the Depth Jump unique is the rapid eccentric loading phase. This means that as you land from the platform, your muscles undergo a rapid lengthening, which creates a potent stretch reflex. This stretch reflex, combined with the subsequent explosive jump, enhances your muscle's ability to generate force and improves the efficiency of your movements. It is important to note that the Depth Jump is an advanced exercise and should be approached with caution. It is recommended to have a solid foundation of strength and power before incorporating this exercise into your routine. Additionally, proper landing mechanics, such as landing with a slight knee flexion and avoiding excessive inward or outward knee movements, are crucial to prevent injury and maximize the exercise's benefits. Including Depth Jumps in your training program can lead to remarkable improvements in power and athleticism. However, it is essential to consult with a fitness professional or coach who can assess your abilities and guide you in performing this exercise safely and effectively. So, take the leap with Depth Jumps and witness the gains in your overall athletic performance!


  • Stand on top of a box or platform, with your feet hip-width apart.
  • Step off the box, landing with both feet on the ground.
  • As soon as you land, immediately jump forward as high and as far as possible.
  • Upon landing, absorb the impact by flexing your knees and hips.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form by landing softly on the ground with bent knees.
  • Focus on quickly absorbing the impact from the jump by engaging your leg muscles.
  • Always warm up before attempting depth jumps to prevent injuries.
  • Gradually increase the height of the platform to challenge yourself and improve vertical leap.
  • Do not attempt depth jumps if you have a history of knee or ankle injuries.
  • Use your arms to help generate power during the jump.
  • Ensure that the surface you are jumping onto is stable and free from any hazards.
  • Avoid locking your knees upon landing to prevent strain on the joints.
  • Allow enough recovery time between depth jump sessions to prevent overuse injuries.
  • Listen to your body and stop immediately if you experience pain or discomfort.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine