Plyometric Seated Box Jump

Start by sitting on the edge of a sturdy box or bench with your feet flat on the ground and your knees bent at a 90-degree angle. Engage your core and swing your arms back as you prepare to jump. Explosively drive through your legs, using your arms for momentum, and jump onto the box, landing softly with your knees slightly bent to absorb the impact. Once you're on the box, stand up fully and then step back down. Repeat the movement for the desired reps.