4. Depth Jumps Also known as a drop jump, the depth jump trains force development, speed and elasticity. Stand on top of a sturdy box or bench. Start with an eight- to 12-inch box and work up in height. Step off the box and as soon as your feet hit the ground, quickly and forcefully drive your arms up and jump up into the air. For a more advanced move, you can jump on top of another box to work on your vertical jump.