QuadricepsIntermediate

Linear Depth Jump

Plyometrics movement using Other.

Primary muscle: Quadriceps
Secondary muscles: Calves, Glutes, Hamstrings
Force: Push
Movement pattern: Compound
Movement category: Plyometric

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary QuadricepsSupporting Calves, Glutes, Hamstrings

Movement instructions

Set up, move with control, and reassess.

1
You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
2
To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
3
Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
4
Land softly, asborbing the impact through the legs.

Technique guidance

Breathe, avoid common faults, and train safely.

Breathing

Exhale during the explosive effort, then take a controlled breath as you reset. Recover between repetitions so breathing and landing control stay consistent.

Common mistakes

Landing stiffly or noisily instead of absorbing force under control.
Letting the knees collapse inward on takeoff or landing.
Continuing after jump height or landing quality deteriorates.

Safety

Use a clear, non-slip landing area and begin with a lower-impact variation.
Stop the set when takeoff or landing control deteriorates.
Inspect the implement and clear its movement path before starting.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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