and also requires a significant neuromuscular contribution which benefits speed qualities.’ A word of advice: if you're new to box jumps, set the bar – or, more accurately, box – low.

Stand facing away from a box, bench, or chair. Place top of right foot onto the box with left foot about three feet in front, hands on hips. Bend left leg to lower into a lunge until right knee ...

Three words: prisoner box jumps. You don’t need weights, just your body weight and a box or bench. If you have limited equipment or fancy skipping out squats for an effective alternative instead ...

B ox jumps, a classic plyometric exercise that requires you to jump on an elevated box-like structure, can hugely improve ...

Examples include: box jumps, where you repeatedly leap quickly on and off a box lateral skater hops, where you bound from side to side like a speeding ice skater rapidly throwing a heavy medicine ball ...