Exercise Profile
  • Target Muscle Group
  • Exercise TypePlyometrics
  • Equipment RequiredBox
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelAdvanced
  • Secondary Muscles
    Abs, Adductors, Calves, Glutes, Hamstrings
Target Muscle Group


Quads Muscle Anatomy Diagram

Depth Jump to Hurdle Hop Overview

The depth jump to hurdle hop is a variation of the box jump and an exercise used to increase lower body explosiveness.

Plyometric exercises, such as the depth jump to hurdle hop, are not only important for athletes – but also the general population as well to maintain elasticity in your tendons as you age.

Depth Jump to Hurdle Hop Instructions

  1. Setup on a box while standing upright with your arms by your sides.
  2. Step off the edge of the box with one foot and drop straight down.
  3. At impact, immediately squat down with a countermovement, swing your arms back, and explode forward over a small hurdle by driving off both legs.
  4. Generate triple extension and then land softly.

Depth Jump to Hurdle Hop Tips

  1. Triple extension = extension of the hips, knees, and ankles.
  2. Depth jumps are HIGHLY neurologically fatiguing due to the impact (also known as the “shock factor” as Verkhoshansky described) so they must be used sparingly and you must understand why you’re using them. Adding them into a circuit or utilizing them throughout the week with a fairly high frequency is a recipe for disaster.
  3. The arms drive the legs, don’t forget to incorporate the arm swing.
  4. Land softly - use the cue “extend (as in the hips), absorb”.