2-Box Depth Jump
The 2-Box Depth Jump is an advanced plyometric exercise designed to increase explosive power and vertical jump height by utilizing the stretch-shortening cycle. By stepping off a box and immediately springing onto a second box, athletes train their muscles to react quickly and forcefully.
Since depth jumps impose high mechanical impact and CNS fatigue, the AI analyzes your HRV, sleep quality, and muscle recovery status to determine if you are physically ready for this intense movement. If your recovery metrics are low or you report joint pain, the app can automatically regress this to a lower-impact variation like a standard box jump or box drop to ensure safety while still training power.
Form Cues
- Step off the initial box rather than jumping up
- Minimize ground contact time by reacting instantly
- Explode upward the moment your feet touch the floor
- Land softly on the second box with an athletic stance
- Drive your arms upward to assist momentum
- Don't jump high into the air when leaving the first box
- Don't let your heels slam hard into the ground
- Don't allow your knees to collapse inward
- Don't pause on the ground between the drop and the jump
- Don't land with locked or stiff knees
Common Mistakes
- Jumping up off the start box
- Spending too much time on the ground
- Landing flat-footed or heavy on heels
- Knees caving in (valgus) upon impact
- Using a start box that is too high
Muscles Worked
This exercise primarily targets the quadriceps and glutes to generate maximum explosive vertical force through triple extension. It also heavily engages the calves, hamstrings, and tibialis anterior to absorb high-impact forces and stabilize the knee and ankle joints during the rapid transition.
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