1 - Stand on top of a sturdy box or elevated platform with your feet hip-width apart and your toes near the edge.
2 - Step off the box (do not jump up) and allow yourself to drop to the ground, landing simultaneously on both feet with slightly bent knees.
3 - The moment your feet make contact with the ground, immediately absorb the impact by bending your knees and hips into a quarter squat position, keeping your chest up and core braced.
4 - Explosively extend your hips, knees, and ankles to jump as high as possible immediately after landing, minimizing ground contact time.
5 - Swing your arms upward forcefully to assist with the vertical jump height.
6 - Land softly on the balls of your feet with bent knees to absorb the impact, maintaining balance and control.
7 - Reset and repeat for the desired number of repetitions, focusing on reducing ground contact time and maximizing jump height.
