Depth Jump (High)

Bilateral Plyometrics High Intensity

Depth Jump (High)

Depth Jump


  • To enhance stiffness and elasticity in the Achilles tendon

  • To develop the pre-activation of muscles acting on the ankle and knee

  • To improve the ability to switch between triple extension and triple flexion movement patterns


  • Stand on a box or step (45–60cm)

  • Step off the box by holding one leg in front of you with the toes pulled tight to the shin and allowing your bodyweight to slowly tip forwards

  • Contact the ground with two feet and immediately rebound vertically upwards attempting to jump as high as possible

  • Place your focus on a short ground contact with each jump

  • Swing your arms down/back as you step off, and forwards/up as you jump


  • Beginner: 2–4 x 6 repetitions

  • Intermediate: 3–5 x 4–6 repetitions

  • Advanced: 3–5 x 6–8 repetitions