Broad Depth Jump
10 reps
Step off the box, land, then immediately jump forward as far as you can.
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QUADS
Broad Depth Jump
The broad depth jump has you drop off a box, absorb the landing, then instantly rebound into a long forward jump. Pre-loading the muscles with the drop taps the stretch-reflex to produce more horizontal power than a jump from a standstill. It builds explosive forward drive and teaches you to control tough landings.
How to do it
- 1
Stand on a suitable box with your toes near the edge.
- 2
Step one foot off and shift your weight forward to begin falling.
- 3
Bring both feet under you and land on the balls of your feet with knees bent, hips back and arms behind you.
- 4
Immediately explode forward and up, extending your hips, knees and ankles and swinging your arms ahead.
- 5
Tuck your feet back under you in the air to reach forward.
- 6
Land softly with bent knees and hips back, then reset on the box and repeat.