Lie on the floor face down and place your hands approximately shoulder width apart while holding your torso up at arm’s length. The box is in front of you.

Lower yourself down until your chest almost touches the floor.

Press your upper body back up.

Take a step getting up in the standing position in front of the box.

Swing your arms and by bending the knees and dropping your hips back jump onto the box.

Stand up straight at the box. Go back to the starting position and repeat the exercise according to the training plan.

Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet shoulder width apart. Perform a short squat in preparation for jumping, swinging your arms behind you.

Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.

Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time. Repeat the exercise according to the training plan.

Kneel down with your torso upright. The arms hang down at the sides.

Push down your bottom to your feet. Move the arms back to get a swing.

While raising the arms quickly and pushing the hips forward, jump onto your feet explosively.

Land in a low squat position.

Stand upright and repeat the exercise according to the training plan.

Stand in a wider than shoulder width position with your toes slightly pointed out. Keep your head up looking forward. Keep your arms in front of you with your elbows bent.

Jump into a wide stance squat until your thighs are parallel to the floor.

Jump back up into the starting position and repeat the exercise according to the training plan.

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg forward until the knee is under the chest.

Reverse the positions of your legs explosively, extending the bent leg until the leg is straight and supported by the toes, and bringing the other foot up with the hip and knee flexed.

Switch legs again, returning to the starting position. Repeat the exercise according to the training plan alternating legs.

Start with your arms by your side, feet shoulder width apart, head up, and back straight. Keeping your back straight and chest up, squat down until your upper thighs are parallel to the floor.

Pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs.

When you touch the floor again, immediately squat down and jump again. Repeat the exercise according to the training plan.