High Depth Jump
The High Depth Jump is an advanced plyometric exercise designed to maximize explosive power and vertical jump height by utilizing the stretch-shortening cycle. Athletes step off an elevated box and immediately rebound upwards upon landing, training the nervous system to react quickly and forcefully.
Because depth jumps place significant stress on the central nervous system and connective tissue, the AI analyzes your HRV and sleep data to ensure your body is recovered enough for this high-intensity movement. If you report knee or ankle pain, the app will automatically substitute lower-impact power variations to protect your joints. Additionally, by tracking your RPE and performance trends, the system helps you identify the optimal box height that maximizes power output without leading to fatigue-induced form breakdown.
Form Cues
- Step off the box rather than jumping off it
- Land softly on the balls of your feet
- Explode upward immediately upon ground contact
- Drive your arms upward to generate momentum
- Keep your knees aligned with your toes during landing
- Don't jump upwards off the initial box
- Don't let your heels slam into the floor
- Don't allow your knees to cave inward
- Don't spend too much time on the ground before jumping
- Don't land with straight, locked legs
Common Mistakes
- Using a box that is too high
- Jumping up before dropping down
- Spending too long on the ground (slow reaction)
- Landing with a loud, heavy thud
- Collapsing the chest forward upon landing
Muscles Worked
This exercise primarily targets the fast-twitch fibers of the quadriceps and glutes to generate massive vertical force. The calves and tibialis anterior work intensely to handle the rapid deceleration and immediate re-acceleration, improving ankle stiffness and overall reactive athleticism.
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Secondary
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