Box Jump (Medicine Ball)

An explosive lower body plyometric exercise where an athlete jumps onto a box while holding a medicine ball to develop power and coordination.

Instructions

1. Stand facing a sturdy box with a medicine ball held at chest height, feet shoulder-width apart.
2. Bend your knees and swing your arms to build momentum.
3. Explosively jump upward while pressing the medicine ball against your chest for stability.
4. Land on the box with both feet at the same time, absorbing the impact through your legs.
5. Stand upright at the top of the box.
6. Step down carefully and reset to the starting position.

Tips

• Choose a box height that is challenging but safe for your current fitness level.
• Use a medicine ball weight that does not compromise your jumping ability.
• Focus on landing softly to reduce impact stress on your joints.
• Ensure the box is stable and can handle your weight plus the medicine ball.