Plyometric Box Jumps

• Select a box or platform that is approximately knee-height. Start with a smaller box if you're new to this exercise.

• Stand about 2-3 feet behind the box with feet shoulder-width apart.

• Dip down into a quarter squat, engaging your glutes and hamstrings.

• Explosively jump up onto the box, fully extending your hips and swinging your arms overhead.

• Land softly on the box with both feet, bending your knees to absorb the impact. Aim to land as quietly as possible.

• Step down carefully or jump back off the box, landing with soft knees again.

• As soon as you land on the ground, load your weight into your legs and immediately explode back up onto the box.

• Focus on minimizing ground contact time. Move quickly but maintain control.

• Progress by increasing box height or adding additional jumps per rep.

• Always land softly with control and maintain proper alignment. Do not let your knees cave inward.

• Plyo box jumps are high impact, so make sure you have good foundational strength before progressing too quickly.