An advanced reactive plyometric: step off an elevated box, absorb the landing with minimal ground contact time, then immediately rebound into a maximal vertical or onto a second box. Trains the stretch-shortening cycle and reactive strength.
Demo: Max Effort strength coaching
Sets
4
Reps
3-5
Rest
2 min
Contraindications
Contraindicated for anyone with knee pain, ankle instability, Achilles issues, or insufficient jump-landing base. Cap total foot contacts per session (~20-30) per NSCA guidance.Setup
Stand on a box 12-24 inches high. Step off (do not jump off) leading with one foot, land on both feet simultaneously below.
Execution
- 1Step off the box, don't jump off
- 2Land with both feet together, absorbing briefly
- 3Immediately (minimal ground contact) rebound upward or onto a second box
- 4Land the second jump softly and under control
- 5Rest fully between reps — this is a max-effort neural drill
Key cues
- Step off, don't jump off
- Minimize ground contact time
- React, don't think
- Land quiet on the rebound too
Common faults
- Jumping off the box instead of stepping (adds unwanted extra height/impact)
- Long ground contact time (turns reactive jump into a squat jump)
- Box too high causing collapse on landing
- Doing too many reps/contacts leading to accumulated joint stress
- Poor landing alignment (knee valgus)
Tweaks
- Depth jump to a second box (higher demand)
- Depth jump to standing long jump (horizontal redirect)
- Single-leg depth jump for advanced athletes only
Regressions
Muscles
Primary: Quadriceps, Glutes, Calves
Secondary: Hamstrings, Ankle Stabilizers, Core
Notes
Primary energy system: alactic. This is the classic 'shock method' plyometric popularized in Soviet/Verkhoshansky literature and refined by Cal Dietz's triphasic system. Highest injury risk in the jump family — coach landing mechanics first.
Sources
Attribution: Cal Dietz / Triphasic Training — reactive/eccentric emphasis