Depth Jump Leap
How to do the Depth Jump Leap
- 1
For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
- 2
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.
- 3
Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
- 4
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.
How to program the Depth Jump Leap
Sets and reps
As a compound movement, the Depth Jump Leap responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Depth Jump Leap is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Depth Jump Leap work?
The Depth Jump Leap primarily targets the Quadriceps. It also recruits the Abductors, Adductors, Calves, Glutes, Hamstrings as supporting muscles.
What equipment do I need for the Depth Jump Leap?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Depth Jump Leap should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
