The depth jump is T3 in the jump progression and the highest-demand plyometric in the series. It trains the stretch-shortening cycle (SSC) — the ability to load tendons and muscles under impact and immediately redirect that energy upward. It’s what separates an athlete who “can jump” from one who “jumps reactively.” The prerequisite is months of box jump and jump rope work that have conditioned the connective tissue for this level of demand.
Setup
Box height: start at 12 inches. Counterintuitively, lower boxes often produce better reactive jumps because they allow faster ground contact. Higher boxes increase the impact load but don’t necessarily improve the SSC. Start low and increase height gradually if reactive strength warrants it.
Execution
Step (don’t jump) off the box. The moment both feet land: immediately redirect into a maximal vertical jump. The goal is minimum ground contact time. You’re not landing and absorbing and then jumping — you’re landing and immediately rebounding.
Ground contact time target: under 250 milliseconds. You can measure this with video in slow motion — the number of frames your feet are on the ground before take-off.
Volume Management
Depth jumps are measured in “foot contacts” — each landing counts as a contact. Begin with 3 sets × 3 foot contacts per session. Progress to 4×5 over weeks. Do NOT increase volume rapidly — SSC training creates more tissue stress than any other plyometric type.
Progression Standards
3 × 5 clean reactive jumps, short ground contact, consistent → Tuck Jump →
Move. Groove. Repeat. Smooth.
← Broad Jump | Next: Tuck Jump →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.