Exercise

Depth Jump Leap

Also known as: drop jump, depth jump to box, reactive jump

Depth Jump Leap is a compound exercise for the quadriceps and glutes. Main target: vastus lateralis, vastus medialis and gluteus maximus. Also works: medial gastrocnemius, biceps femoris, abductors and adductors. Equipment: other.

EquipmentOther

TypeCompound (multi-joint)

MovementPush

CategoryPlyometrics

Muscles worked

Primary

Vastus lateralis Vastus medialis Gluteus maximus

Secondary

Medial gastrocnemius Biceps femoris Abductors Adductors

How to do it

For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.
Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact.