Depth Jump – Weighted

This is a speed-strength, lower-body plyometric. This exercise is exactly like the depth jump, but you use weight. While you can use light weight dumbbells, the best weight is a weighted vest; do not use more than 15% of your body weight.

1. Begin by standing atop an 18 inch or taller box (if you have no experience with this exercise, use a standard bench such as one for bench presses, etc.).

2. Jump off the box and flex your knees so that when you hit the floor/ground that they bend 3-4 inches.

3. Take care when you jump not to be stiff legged or to land flat footed; land on the balls of your feet, flexing your knees.

4. As soon as your feet hit the ground/floor, propel yourself up, landing on the second set of boxes, i.e., jump onto the box without any loss of motion.

5. Hop off the box and return to starting position atop the 1st box for beginning of next repetition. If both boxes are the same height, you can land atop the second box, turn to face the first box, and repeat the movement for the required reps and sets.

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