Quick Leap

Also called box jump to vertical, quick box leap and box leap.

Works

Quads, plus calves and hamstrings

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. You will need a box for this exerise.

1. Begin facing the box standing 1-2 feet from its edge.
2. By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
3. Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.

Cues

• Stand 1-2 feet from the box.
• Land soft, feet flat, knees bent.
• Explode straight up on landing.
• Step down, reset each rep.

Common mistakes

• Landing with stiff knees.
• Knees caving on landing.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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