Depth Jump
A depth jump is a plyometric drill in which a person drops from a raised surface, lands, and then performs a jump.
Definition and loading
A depth jump starts from a raised surface and links the landing to a subsequent jump. Protocols differ in whether they prioritize jump height, short ground contact or another target, so “depth jump” does not specify one contact-time threshold or landing style. Drop height changes the energy to absorb, and box height alone is not a complete measure of training intensity.
Montoro-Bombú et al. · drop-jump dose and intensity review · Zhang et al. · drop height and landing biomechanics · Toussaint & Schepens · landing from different heights
Height, technique and programming
In a study of 18 college athletes, changing drop height from 30 to 60 cm and changing landing strategy altered impact force, joint work and reactive-strength measures; the best group result at 30 cm is not a universal optimum. Another laboratory study found that higher drops increased energy-dissipation demands. Select height, landing strategy, repetitions and recovery for the athlete, task and measured response. The sources do not validate a universal 30–60 cm rule, fixed dose, injury-prevention claim or direct transfer to sprinting, jumping or HYROX®.
Montoro-Bombú et al. · drop-jump dose and intensity review · Zhang et al. · drop height and landing biomechanics · Toussaint & Schepens · landing from different heights
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FAQ
What box height should I use for depth jumps?
There is no universal height. Start with a height that permits the intended landing and jump response, and reduce it when control or the target metric deteriorates. Height is only one part of intensity.
Montoro-Bombú et al. · drop-jump dose and intensity review · Zhang et al. · drop height and landing biomechanics · Toussaint & Schepens · landing from different heights
Should ground contact always be as short as possible?
No. That cue fits some reactive-jump protocols, while other depth-jump protocols emphasize jump height or a different landing strategy. Define the target before choosing the cue.
Montoro-Bombú et al. · drop-jump dose and intensity review · Zhang et al. · drop height and landing biomechanics · Toussaint & Schepens · landing from different heights
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