Depth Drop to Countermovement Jump

Instructions

1. Stand on a box or step.

2. Place your feet about hip-width apart.

3. Step off the box or step. Do not jump up from the box.

4. Land softly on both feet.

5. As soon as you land, bend your knees and hips into a quick countermovement.

6. Immediately reverse direction and jump straight up.

7. Use your arms naturally to help drive the jump if allowed.

8. Land softly again on both feet. Bend your knees slightly as you land to absorb the impact.

9. Reset and repeat.

Common Compensations

• Do not jump upward off the box before the drop.

• Do not land stiff-legged.

• Do not let your knees cave inward.

• Do not pause too long after landing if the goal is a reactive jump.

• Do not let your chest collapse too far forward.

Extra Info

• You should feel your quads, glutes, calves, and core working.

• You should feel a soft landing followed by a quick, powerful jump upward.

• You should not feel sharp pain in the knees, ankles, hips, or back.