Trains rate of force development — how fast you can express the strength you already have.
How To
Stand a forearm's length from a box you can land on with your feet flat.
Dip quickly to a quarter squat while swinging your arms back.
Jump up and forward, driving your arms to accelerate the take-off.
Land softly in a quarter-squat with your whole foot down, then step — never jump — back off.
Watch Out
Height achieved by tucking your knees to your chest trains nothing but flexibility.
The landing impact from a box is far higher than the jump itself. Step down.
Fatigued jumps are slow jumps. Rest fully between every set.
Coaching
Quality over quantity — three to five crisp reps per set is plenty.
Place jumps at the very start of a session, before any heavy lifting.
If the landing is loud, the box is too high.
Swap It Out
Same job, different equipment or difficulty. Any of these can replace the movement above.
Quads / Glutes · Barbell
Glutes / Hamstrings · Kettlebell