Depth Drop
Beginner
Lower Body
Deep
Description
Step off box, absorb landing with soft knees, no reactive jump. Focuses on eccentric absorption and landing mechanics—essential for injury prevention before progressing to depth jumps.
Muscles Worked
Quadriceps (primary)
Glutes (primary)
Calves
Hamstrings
Equipment
Plyo Box
Coaching Cues
- Step off box (don't jump). Land softly like a ninja—quiet feet. Absorb through bent knees and hips. Keep knees tracking over toes. Hold landing position for 2 seconds. Start with 12-inch box.
Contraindications
Avoid with joint issues in knees or ankles. Master this before attempting depth jumps.