Box jumps are a go-to plyometric exercise. These really help build the explosive power in your hips and legs, so it helps with sprinting and obviously jumping. If you don’t have a box at your gym, you can always use a bench or picnic table at the park.
I personally like to do these on my “off” day as part of a full body workout, but they are also perfect for leg day. If you are going to do these on leg day, you should do box jumps first in your routine. Here is how to do them:
- Stand about 6-8 inches back from the box
- Go into a semi-squat position
- Explode up with a little bit of forward momentum. Your goal should be to land in the center of the box
- Step down off the box (the temptation is to jump down from the box, but by stepping down you put less stress on your joints)