Rebound Box Jump

Purpose. Jump onto a box, step or drop down, and rebound straight back up, linking repetitions so the elastic contribution is trained rather than reset each rep.

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How it fits the system. An intermediate-level continuous rebound vertical jump entry in the Plyometrics section, programmed to develop reactive strength, power. Related work in the library: Box Jump and Depth Jump.

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Primary muscles

Quadriceps, Gluteus Maximus, Gastrocnemius

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Secondary muscles

Hamstrings, Soleus, Core

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Movement pattern

Continuous Rebound Vertical Jump

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Equipment

Plyo Box

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Difficulty

Intermediate

1. Use a box you can clear comfortably with room to spare.
2. Jump up, land softly on the box, then come off the front of the box under control.
3. On floor contact, rebound immediately back onto the box.
4. Complete the prescribed repetitions continuously, then rest fully.

• Keep the floor contact short and springy between repetitions.
• Arms swing with the rhythm rather than fighting it.
• Land on the box with the whole foot, not the toes.
• Stop the set the moment contacts become heavy or slow.

• Choosing a box height that forces knee tucking to clear it.
• Jumping down from the box instead of stepping or dropping off, which multiplies landing load.
• Continuing past the point where contacts become long and loud.