DEPTH DROPS

A Depth Drop is a foundational plyometric movement where an athlete rapidly drops from a predetermined height to a Proper Athletic Position. Focus should be on controlled deceleration and proper landing mechanics, mimicking the action of quickly absorbing force through proper knee flexion and controlled body posture during a jump or change of direction. Depth Drops also prepare young athletes’ nervous system to react quickly and efficiently to ground contact.

• The Primary Focus is to practice landing safely and efficiently, with knees aligned over the toes and hips slightly bent to absorb impact. 
• Begin standing tall with arms overhead, ready to quickly drop down. 
• Step off a bench of Soft Plyo Box into a half squat position, engaging the glutes, quads, and core to absorb force with minimal movement while maintaining balance.
• Depth Drops are initially performed with both feet together, then progress to single leg variations to challenge balance and control. 

Depth Drop: Split Stance Landing

• From a standing position, step off a bench of soft plyo box, landing in a Split Stance Position.
• These drops may vary in height but should match the current height of either your forward or lateral box jumps
• Land in proper split stance position
• Feet approximately 3 ft apart, shoulder width, with both knees at 90°, hands opposite foot position
• Pause for 5 sec to reinforce controlled body posture and balance.
• You will often see these added as a choice to stepdown after each jump for multiple variations of box jumps