Reverse Box Jump
10 reps
Jump backward off the box, land soft, then rebound back up onto it.
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QUADS
Reverse Box Jump
The reverse box jump flips the usual box jump: you start on the box, jump backward off it, and land under control before springing back up. Training the backward drop sharpens eccentric control and deceleration, which carry over to athletic movement. It's an advanced plyometric that demands good landing mechanics.
How to do it
- 1
Choose a suitable box and stand on it with your heels near the edge and knees slightly bent.
- 2
Jump backward off the box with your arms out in front, clearing enough distance to land safely but not so far you can't jump back.
- 3
Land on the balls of your feet, bending your knees and hinging your hips back slightly.
- 4
The moment you touch down, explode back up and jump onto the box.
- 5
Land softly on the box with bent knees to absorb the impact.
- 6
Reset on top of the box and repeat.