The drop jump to rebound jump is an advanced plyometric exercise that develops lower limb power, reactive strength and efficient force absorption. It targets the calf complex, quadriceps, hamstrings and gluteals, while also challenging tendon stiffness and neuromuscular control. This exercise is commonly used in late-stage rehabilitation and return-to-sport programs to improve explosive performance and the ability to quickly transition from landing to take-off.
- Stand tall on a stable box or step with your feet hip-width apart and toes near the edge.
- Engage your core and keep your chest upright.
- Step forward off the box (do not jump up), allowing yourself to drop straight down.
- Land softly with your feet underneath you, distributing your weight evenly through the mid-foot while allowing your heels to make gentle contact with the ground.
- Absorb the landing by bending through your hips, knees and ankles, keeping your knees aligned over your second toes.
- Maintain a tall chest and neutral spine as you control the landing.
- Immediately transition into a vertical rebound jump, pushing powerfully through the ground.
- Aim to minimise ground contact time while maintaining good alignment and control.
- Land softly again after the rebound jump, absorbing through your hips and knees with even foot contact.
- Reset your position before stepping back onto the box for the next repetition.
- Complete repetitions as prescribed by your physiotherapist.