Stepping off a box, landing, and immediately jumping as high as possible. An advanced shock-method plyometric that trains reactive strength.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Stand on the edge of a low box, typically 30-45 cm, with feet hip-width apart.
Step (don't jump) forward off the box.
Land on both feet simultaneously on the balls of the feet.
Minimise ground contact time and immediately jump as high as possible.
Land softly the second time, absorb through the hips and knees, and reset.
Breathing: Hold a light brace on the drop and exhale forcefully on the rebound jump.
Step off, don't hop
Hot floor on contact
Jump high instantly
Box too high so the heels crash down
Long ground contact that turns it into a squat jump
Knees caving in on landing
Only use once box jumps and landings are solid; start with a low box.
Keep volume low and rest fully between reps.