Seated Box Jump to Depth Drop to Hurdle Hop: The Ultimate Plyometric Exercise Guide

Develop explosive power, improve your stretch-shortening cycle, and enhance athletic performance with this comprehensive plyometric exercise sequence.

Watch the video below on how to maximize this exercise.

Introduction

Plyometric training has become essential for athletes looking to develop power, speed, and explosiveness. Among the most effective plyometric combinations is the seated box jump to depth drop to hurdle hop sequence. This powerful exercise chain targets fast-twitch muscle fibers while training your body to quickly absorb and redirect force—a fundamental skill for virtually any sport requiring explosive movement.

Benefits of This Plyometric Sequence

This three-part exercise combination delivers multiple performance benefits:

• Enhanced power production through forceful ground contact
• Improved stretch-shortening cycle for more explosive movements
• Developed reactive strength by minimizing ground contact time
• Better force absorption capabilities
• Increased vertical jump height through progressive training

Required Equipment

To perform this exercise properly, you’ll need:

1. A sturdy box or bench to sit on (approximately hip height)
2. A plyometric box to jump onto
3. One or more hurdles to jump over

Proper Exercise Execution

Step 1: The Seated Box Jump

1. Sit on a box that’s approximately hip height
2. Position your feet firmly on the ground, shoulder-width apart
3. Lean slightly back with your chest tall
4. Drive your feet hard into the ground
5. Explode upward onto the plyometric box
6. Land with soft knees in an athletic position
7. Stick the landing momentarily to ensure stability

Coach’s Tip: “The main thing we want to really focus on with this exercise is applying as much power and force into the ground to the box.”

Step 2: The Depth Drop

1. Step off the plyometric box (do not jump down)
2. Land with proper mechanics—soft knees, hips back, chest up
3. Focus on absorbing force efficiently
4. Minimize ground contact time

Coach’s Tip: “We’re going to try to learn to absorb that force and reapply it.”

Step 3: The Hurdle Hop

1. Immediately after landing from the depth drop, redirect that force
2. Jump explosively over the hurdle
3. Use the momentum from the depth drop to “catapult” yourself over the hurdle
4. Land softly and return to starting position

Coach’s Tip: “Notice that I’m using the height that I’m jumping off of from the box to help catapult me over that hurdle.”

Common Mistakes and Troubleshooting

Box Height Considerations

If your athlete struggles with the exercise, the box height may be inappropriate:

• Signs the box is too high: When stepping off, their hips drop excessively low and they struggle to redirect force effectively
• Solution: Lower the box height or first master basic depth drops

Performance Indicators

You’ll know you’re performing the exercise correctly when:

• You can push forcefully into the ground during the seated jump
• Your chest stays tall throughout the movement
• You maintain minimal ground contact time between the depth drop and hurdle hop
• You can smoothly transition between all three movements

Programming Recommendations

For optimal results, incorporate this exercise combination as follows:

• Sets: 3-5 sets
• Repetitions: 3-5 reps
• Rest: 60-90 seconds between sets
• Frequency: 1-2 times per week during off-season training
• Progression: Start with a single hurdle, then add multiple hurdles as proficiency improves

Coach’s Tip: “The more hurdles we’ve got, the less reps we’re going to do. The least amount of hurdles we have, the more reps that we can do to get those ground contacts where we want them.”

Customization for Different Athletes

This exercise sequence can be tailored to individual athletes:

• For beginners: Use lower boxes and hurdles, focus on proper landing mechanics
• For intermediate athletes: Use appropriately challenging box heights and single hurdles
• For advanced athletes: Add multiple hurdles in sequence to further challenge reactive ability

When to Implement This Exercise

The seated box jump to depth drop to hurdle hop combination works best:

• During off-season strength and conditioning phases
• As part of a comprehensive plyometric program
• When athletes need to develop greater power production
• To improve landing mechanics and force absorption

Coach’s Tip: “I really like this usually for athletes that are not in season. We can work on applying that force on the ground, make sure that we’re absorbing it well and redistributing it.”

Conclusion

The seated box jump to depth drop to hurdle hop exercise sequence is an advanced plyometric combination that delivers significant performance benefits. By focusing on forceful power production, efficient force absorption, and rapid redirection, athletes can develop the explosive qualities needed for high-level performance across numerous sports.

Remember to always prioritize proper technique over height or speed, and adjust the exercise parameters to match your current ability level. With consistent practice and proper progression, this exercise can become a valuable addition to any serious athlete’s training program.