Depth Jumps (Shock Method)


  • 1 set of 8-10 reps
  • DO NOT jump out of the box.
  • Drop from the box with a leading leg. Land with both feet together with minimal knee bend, and leg ready to take on the impact.
  • Jump back up at high as you can with minimal knee bend and raising your hands over your head simultaneously
  • Jump STRAIGHT UP, NO forward movement
  • Always return back to starting position at a controller manner, pause for a a second or two 😉
  • This exercise taxes your CNS (Central Nervous System). Do not perform this more than once a week.


  • Improve ankle/knee/hip strength
  • Practice proper running technique
  • Learn to become a ELASTIC runner.
  • During your gait cycle, your legs should be under tension on impact to get maximize elastic energy return on push off.


Beginner: Find a platform 12-18 inches (30-46 cm) in height

Intermediate: 20-28 inches (51-71 cm) in height

Advanced: up to 36 inches (76-90 cm) in height