Box Drop Jump

1. Starting Position:
- Stand on top of the plyometric box with your feet shoulder-width apart.
- Keep your arms by your sides or slightly bent at the elbows in front of you for balance.

2. Preparation for Drop:
- Engage your core by tightening your abdominal muscles.
- Maintain a straight posture; look ahead without tilting your head down.

3. Dropping Down:
- Step off the box with one foot, followed by the other, allowing your body to fall freely toward the ground.
- Aim to absorb the impact by bending your knees and lowering your hips as you land.

4. Landing:
- Land softly on the balls of your feet, ensuring that your knees are slightly bent to absorb the impact.
- Your feet should be shoulder-width apart upon landing for better stability.

5. Jumping Up:
- Once you’ve landed securely, immediately explode upwards into a jump.
- Swing your arms upward as you push through your legs to gain more height.

6. Resetting:
- Land softly again with your knees slightly bent.
- After the landing, pause for a moment to regain your balance before starting the next repetition.

7. Repetitions:
- Perform the exercise for a set number of repetitions (e.g., 8-12) or for a specific duration (e.g., 30 seconds to 1 minute).

Tips for Beginners:
- Start with a lower box to minimize the risk of injury.
- Focus on form rather than height or speed; ensure you land softly and with control.
- Practice without jumping at first if necessary, just focus on the drop and landing technique.
- Always warm-up before starting plyometric exercises to prepare your muscles and joints.