Strength exercise

Box Jump (Reactive)

How to do it

Stand facing a sturdy box with feet hip width apart and arms relaxed at the sides.
Dip into a quarter squat and swing the arms back, then immediately drive upward and land softly on top of the box with both feet.
Upon landing, absorb briefly through the quadriceps and glutes before immediately stepping or jumping back down.
Minimize ground contact time between the landing and the next jump to emphasize the reactive, spring-like quality of the movement.
Keep the chest up and knees tracking over the toes through each rapid rebound.
Avoid landing with stiff, locked knees, a common fault that increases impact through the calves and legs.

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises