Box Jump

Stand in front of a plyometric box with your feet shoulder-width apart.

1. Lower into a quarter squat, swinging your arms back.
2. Explosively jump up, swinging your arms forward for momentum.
3. Land softly on the center of the box with your knees bent.
4. Step down carefully. Do not jump down.

• Absorb the landing with your legs, like a spring.
• Aim for a quiet landing.
• Your knees should track over your feet.
• Stand up fully on the box before stepping down.

• Landing with a loud thud, indicating poor absorption.
• Knees caving inward during takeoff or landing.
• Not landing fully on the box (feet partially off).
• Jumping down from the box instead of stepping down.