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.
Iridium reserves high-impact plyometrics for sessions where your recovery score and sleep data indicate high central nervous system readiness. The algorithm scans your 7-day training history to ensure your quadriceps and glutes are fully recovered, preventing interference from recent heavy squatting sessions. Volume is regulated strictly by RPE trends to ensure every rep maintains explosive quality rather than accumulating metabolic fatigue.
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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