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
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.
