About this exercise
The jog and drop is a high-intensity plyometric drill that combines jogging in place with a rapid floor drop, challenging cardiovascular endurance, reaction speed, and total-body coordination.
Jog and Drop
Step by step instructions, muscle activation and variants for the Jog and Drop.
MediumCardio
How to Perform
- Stand tall and begin jogging in place at a moderate pace with high knees
- On a cue or after a set number of steps, immediately drop to the floor by bending your knees and placing both hands on the ground
- Hold the bottom position briefly, then explosively push back up to your feet
- Resume jogging in place and repeat the drop for the prescribed number of reps
Muscle Activation
Primary
Cardio
Secondary
GlutesQuadricepsCore
Common Mistakes
Common mistakes content is coming soon.
About the Jog and Drop
The Jog and Drop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.