Drop Jump (Low)

Bilateral Plyometrics Low Intensity - 5

Drop Jump


  • To enhance stiffness and elasticity in the Achilles tendon

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


Drop jump step-off position.

Drop jump ground contact.

Drop jump rebound.

  • Step off a box/step by holding one leg in front of you and allowing your bodyweight to slowly tip forwards

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

  • Land back on the mat with both feet


2–4 x 6 repetitions from a 20–30cm box (2min recovery)