Stand facing a plyometric box of appropriate height with feet shoulder-width apart, about one foot from the box.
Drop into a quarter squat, swinging your arms behind you to load for the jump.
Explosively swing your arms forward and jump off both feet, driving your hips up and forward.
Land softly on top of the box with both feet, absorbing the landing through bent knees.
Stand up fully on top of the box to complete the rep.
Step down carefully from the box (do not jump down) and reset for the next rep.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 5 jumps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 6-8 jumps | Hypertrophy, moderate loading |
| Advanced | 5 sets of 5 jumps at higher box heights | Strength, high intensity/volume |