Depth Jump to Sprint
Advanced
Lower Body
Lateral
Description
Step off box, land, immediately jump and sprint 10 meters. Transitions reactive power into horizontal acceleration—highly specific to sports.
Muscles Worked
Glutes (primary)
Quadriceps (primary)
Hamstrings
Calves
Equipment
Plyo Box
Coaching Cues
- Step off box. Land and immediately jump forward at 45 degrees. Transition into 10m sprint. Minimize ground contact on jump. Accelerate hard through sprint. Full recovery between reps.
Contraindications
Advanced exercise. Requires mastery of both depth jumps and sprint starts.