Depth Jump Leap

A beginner plyometrics exercise for the quads, done with a other equipment.

Main muscles: Quads
Also works: Glutes, Calves and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Depth Jump Leap

For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.
Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Depth Jump Leap

Questions

What muscles does the Depth Jump Leap work?

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Depth Jump Leap good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Depth Jump Leap?

Good alternatives that train the quads: Bench Sprint, Front Cone Hops (or hurdle hops), Lateral Box Jump or Lateral Cone Hops.

How many sets and reps of the Depth Jump Leap should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).