Drop Jumps

Purpose of the exercise

Aimed at improving explosive power, reactive jump capacity and neuromuscular control. Strengthens quadriceps, hamstrings, glutes and calves and optimises the stretch-shortening cycle. Supports performance in sprinting, jumping and rapid directional changes.

Supplies

• Plyo box or stable elevation

• Flat surface with good cushioning

• Sufficient space to land safely

Starting position

1. Stand upright on an elevation

2. Feet at hip width

3. Arms relaxed beside the body

4. Core tightened

5. Look ahead

Implementation

1. Step off the elevation in a controlled manner

2. Land on both feet at the same time

3. Keep knees slightly bent on landing

4. Minimise ground contact time

5. Jump up explosively immediately

6. Use active arm swing

7. Land controlled after jump

8. Reset for the next repetition

Points of interest

✓ Country soft on midfoot
✓ Knees stay in line with toes
✓ Keep torso stable
✓ Focus on short ground contact time
✓ Move explosively but controlled

✗ Deep sag on landing
✗ Drop knees inwards
✗ Using too high box without control
✗ Insufficient trunk stability
✗ Ignoring pain in knee or Achilles tendon

When this exercise?

Drop jumps are used to improve reactive strength and explosiveness, especially in athletes who do a lot of jumping, sprinting and rapid changes of direction. The exercise is suitable in later stages of strength and rehabilitation programmes, when sufficient basic strength and landing control are present.

Due to the high impact load, this exercise is less suitable in early rehabilitation phases or acute knee, ankle or Achilles tendon injuries. Application and build-up should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, sports load and recovery status.