Broad Depth Jump
The Broad Depth Jump is an advanced plyometric exercise that combines a drop from a box with an immediate explosive forward jump. This movement targets the quadriceps, glutes, and calves to develop reactive strength and horizontal power production.
Because plyometrics place high demand on your central nervous system, the AI uses your HRV and sleep data to determine if your body is ready for this intensity or if you should scale back to prevent overtraining. It also tracks your leg recovery status and RPE to optimize set volume, ensuring you train the stretch-shortening cycle effectively without risking injury. If you report knee or ankle discomfort, the app instantly recommends lower-impact regressions to protect your joints while still keeping you active.
Form Cues
- Step off the box calmly without jumping upward
- Land on the balls of your feet with knees pre-bent
- Explode forward immediately upon ground contact
- Swing your arms forcefully to generate horizontal momentum
- Stick the final landing in a stable squat position
- Don't jump up into the air when leaving the box
- Don't let your heels slam hard into the floor
- Don't allow your knees to cave inward upon impact
- Don't pause on the ground before the broad jump
- Don't land with stiff or straight legs
Common Mistakes
- Spending too much time on the ground
- Jumping off the initial box
- Landing with stiff legs
- Letting knees collapse inward
- Sacrificing soft landings for distance
Muscles Worked
This exercise is a powerhouse for the lower body, heavily recruiting the quadriceps and glutes to generate massive explosive power through the stretch-shortening cycle. The calves and tibialis anterior play a critical role in the 'spring' mechanism of the ankle during the rapid landing and rebound phase, while the core stabilizes the spine during the dynamic transfer of force.
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Secondary
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