Depth Jump (Low Box)
How to Do It
Stand on a low box, step off and land on both feet, then immediately on contact rebound into a maximal vertical jump — minimizing the time on the ground between landing and takeoff. Land softly from the rebound and reset. Treat the floor like it’s hot: land and explode up instantly.
Why It Works
The premier reactive-strength exercise — the drop pre-loads the muscles and tendons, and the fast ground contact uses the stretch-shortening cycle to produce a more powerful jump; trains rate of force development and the rapid switch from absorbing to producing force.
Hockey Transfer
Builds the reactive, elastic power that lets a skater convert each ground contact into a forceful push quickly — improving explosive stride power and the rapid stretch-shortening action behind powerful acceleration and quick first steps.
Coaching Cues
- "Floor is hot — land and explode"
- "shortest possible contact"
- "jump up, not just off the box"
Common Mistakes
Spending too long on the ground (no reactivity); jumping off the box (adding height); soft, slow rebound; sloppy landings
Progression / Regression
higher box (within control) or single-leg
lower box or depth drop (stick only, no rebound)
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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