Legs / Beginner / Compound (multi-joint)

Depth Jump Leap

An explosive bodyweight exercise for the quads, with the hip abductors, adductors and calves assisting.

At a glance

Loads the knee. Use a load you can control and skip it if it causes pain.

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.

✗ Landing stiff-legged or with knees collapsing inward.
Why it hurts: Rigid or valgus landings load the ACL and the patellar and Achilles tendons.
✓ Instead: Land softly on the balls of the feet with knees over toes and hips back. Master landings before adding height.
✗ Too many contacts too soon.
Why it hurts: Tendons adapt more slowly than muscles; high volume leads to tendinopathy (jumper's knee, Achilles).
✓ Instead: Start with about 40–60 foot contacts per session, twice a week, and build slowly. Leave 48 hours between sessions.