Depth Jump Leap
Depth Jump Leap is a beginner-level compound in the plyometrics category that primarily works the quads. It also recruits the abductors, adductors, calves, glutes and hamstrings. It is performed with other equipment.
How to do it
- 1For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
- 2Stand 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.
- 3Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
- 4Rebound 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.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.