Cardio · Beginner

Depth Jump Leap

This drill combines a controlled drop off a low box with an immediate explosive jump onto a higher box. The quick ground contact between the two jumps trains your legs to absorb impact and spring back powerfully — a skill that helps with everything from catching your balance to climbing stairs with confidence. It works your quads, glutes, hamstrings, and calves all at once.

1. 01

   Stand at the edge of the lower box with your feet together and toes just past the edge.

2. 02

   Step off — don't jump off — letting gravity bring you down to the floor.

3. 03

   The moment both feet hit the ground, immediately push off as hard and fast as you can.

4. 04

   Swing your arms upward forcefully as you take off to help drive your body up and forward.

5. 05

   Extend your hips, knees, and ankles fully at takeoff — think tall and powerful, not crouched.

6. 06

   Land on the higher box with soft, bent knees, letting your legs absorb the impact like springs.

7. 07

   Stick the landing for a full second before stepping down — no wobbling off the edge.

• ×

  Pausing too long on the ground between landing and jumping — if you're standing there thinking, you've lost the benefit; the rebound should happen in under a second.

• ×

  Landing stiff-legged on the higher box — if your knees are nearly straight on landing, you're putting dangerous force through your joints; bend them to cushion the impact.

• ×

  Letting your knees cave inward on landing — check that each knee tracks over the middle toe, not falling toward the other foot.

• ×

  Jumping straight up instead of up and forward — you need to clear the gap to the second box, so aim your takeoff at a slight forward angle.

• ×

  Using boxes that are too high too soon — if you can't land quietly and in control on the higher box, drop to a lower height.