Stand on top of a box or platform of appropriate height (12-30 inches depending on training level).
Step off the edge of the box (do not jump off), allowing yourself to drop to the ground.
Land on both feet simultaneously, absorbing the impact briefly with bent knees and hips.
Immediately and explosively jump as high as possible, spending minimal time on the ground.
Swing your arms to generate maximum height on the reactive jump.
Land softly and step back onto the box to repeat for the desired number of reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 3 reps from a 12-inch box | Form mastery, neural adaptation |
| Intermediate | 4 sets of 4-5 reps from an 18-inch box | Hypertrophy, moderate loading |
| Advanced | 4 sets of 5 reps from a 24-30 inch box | Strength, high intensity/volume |