This single-leg crossover plyo bench jump from Maximum Overload strengthens your quads, glutes, and core, and builds explosive power and overall coordination. It builds your maximum sustainable power, helping you fend off fatigue and maintain your speed for longer.
Try these three variations of box jumps:
Place a sturdy box or bench (about 12 inches high) off to your right side. Place your right foot on it, with your left foot on the floor.
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Pushing through your right foot, drive up over the box into a jump and, in one motion, place your left foot on the box as you land on the other side, with your right foot on the floor.
Now repeat, pushing through your left foot.
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Do 10 jumps (5 on each leg). Rest for 10 to 15 seconds. Repeat for 1 minute total (you should be able to do about 4 sets of 10 jumps). Rest to full recovery (3 to 6 minutes) or do a core or upper-body workout in between. Repeat two more times.
Keep your pace and height consistent throughout the workout. If you’re slowing down at the end of each set, start with 8 jumps. Over time, build to 90-second or 2-minute sets. This workout is most effective when performed after a dynamic warm-up as part of a strength training program like Maximum Overload. Do it two or three times a week in the off-season, (one or two times a week otherwise) and watch your power numbers jump, too.