Depth Jump Leap

Execution

1. Stand on the low box, feet close to the edge, arms relaxed at your sides.
2. Step off the box rather than jumping up off it, letting both feet land on the floor at the same time.
3. The instant your feet touch down, drive hard and rebound straight up onto the high box, swinging your arms up for extra lift.
4. Keep the ground-contact time as short as possible; pausing before you rebound defeats the point of the drill.
5. If the jump is not high enough, land back on the floor on both feet instead of reaching a foot for the edge of the box.
6. Land on the high box on the whole foot, knees bending to absorb the impact.
7. Step down off the high box (do not jump down), and walk back to the start before the next rep.
8. Do 3-5 reps a set with 2 minutes of rest, because this is the highest-force drill in the jumping family; the first rep where the ground contact drags or the jump falls short of the box ends the set.

Quick cues

• Spend as little time on the ground as possible.
• Step off, don't jump up first.
• Swing the arms up for lift.
• Land soft on the high box.
• Think of the floor as hot coals.

Common faults

• Fault: Pausing and sinking deep into the knees before rebounding onto the high box

  Fix: Lower the starting box one level and redrill the 'touch-and-go' rhythm until ground contact time shortens.

• Fault: Jumping up off the low box instead of just stepping off it

  Fix: Practice a slow step-off a few times, letting gravity alone pull you down rather than pushing off the box.

• Fault: The knees caving inward on either the floor landing or the box landing

  Fix: Lower the high box and cue the knees out on both landings.

• Fault: The gap between the two boxes too wide, forcing an overreach on the jump

  Fix: Shorten the gap to 60 cm and only increase it after the landings are fully stable.