Depth Drop to Countermovement Jump Version 2

Instructions

1. Stand on a box or step with your feet about hip-width apart.

2. Step off the box or step. Do not jump upward first.

3. Land softly on both feet.

4. Bend your knees and hips into a quick countermovement as soon as you land.

5. Immediately reverse direction and push forcefully through both feet to jump straight up.

6. Land softly on both feet after the jump.

7. Bend your knees slightly to absorb the landing.

8. Finish in a stable standing position with control.

9. Reset and repeat.

Common Compensations

• Do not jump upward before stepping off the box.

• Do not land stiff-legged from the drop or the jump.

• Do not let your knees cave inward during the landing or jump.

• Do not let your chest collapse too far forward during the countermovement.

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

• Do not slam into the floor on the final landing.

Extra Info

• You should feel this mostly in the quads, glutes, calves, and core.

• You may also feel the feet and ankles working to absorb the drop and landing.

• The goal is a soft landing, a quick countermovement, and a controlled finish in standing.

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