Soaring to New Heights: Mastering Depth Jumps for Athletic Excellence

Depth jumps are a part of plyometric training (jump training) which is used in Weightlifting – a prominent sport in the Olympic Games. Depth jump involves jumping from a box or any elevated platform and upon landing doing a quarter squat. Then again jump in the air while lifting your arms above like in a vertical jump with maximum force. This technique is very useful for athletes as it aims to enhance speed, agility, and muscle strength. If you’re an athlete engaged in any sport – be it a solo sports such as running or a team sport such as basketball, you can practice depth jumps as a part of your routine. This helps in improving your performance, especially in sports that require sprinting or jumping.


To master this technique, the most basic requirement is to keep repeating this movement till you get better at it. For a beginner, around 6 to 8 reps should be completed. For a training athlete, 8 to 10 reps can be performed as a part of their routine training. Moreover, the height of the box can be increased over the course of time. As for plyometric training, 3 to 4 sets of depth jumps are sufficient. The key is to distribute your body weight evenly. You should be in a stable position when landing – get a proper grip on the floor. As for the upper body, your arms should be on both sides while slightly bending your elbows. Restrict your hips and shoulders while engaging your core body. Repeat from the beginning as many times as you can.


Whether you are training for fitness or as an aspiring or professional athlete, depth jumps have some ideal benefits for the body. Read below to find out more!

Improves your ability to jump

This is a key benefit of this exercise. Performing a quick jump is necessary for many athletes such as weightlifters and ball sports players such as basketball players or volleyball etc.

Improves your speed

If you are a runner, then this exercise is beneficial for youin terms of elevating your performance. This improves your speed and endurance.

Improves your muscle strength

The use of several muscles in the body especially targeting the core, depth jump helps to increase muscle strength and reflexes.

Improves overall athletic performance

For professional athletes, adding this exercise can help them improve their speed, explosive power, and perseverance to train and engage in different sports.


Q. How many sets of depth jumps should be done?

6 to 8 reps for beginners and 8 to 10 reps for athletes.

Q. How can you improve your depth jump?

You can gradually increase the height of the platform you are jumping from.

Q. Can depth jumps increase speed?

Depth jumps help an individual become faster and more agile.

Q. Is depth jump risky?

If it is done with the right technique, then it is not risky.

Author’s Opinion

Depth jump is a technique that should be added to every athlete’s training routine. This modified version of a vertical jump has some amazing benefits for the body and promotes better performance for players who engage in different sports and activities. In my opinion, it is also a fun way to train! Although, you should not underestimate the difficulty level of this exercise. My advice would be to start with a small number of sets and practice from the beginning as many times as you need!

What do you think?

Written by Usama

Usama J. is a passionate writer about the sports and works as an in house sports journalist at Openiun, and covered many international sporting events including ICC Men's T20 World Cup 2022.