Bodyweight Drop Jump Squat

Setup

1. 01Set a sturdy box of 12 to 24 inches on non-slip flooring with clear space in front.
2. 02Stand on the box with feet hip width apart near the edge.
3. 03Warm up thoroughly with squats and low-level jumps first.
4. 04Plan the sequence: step off, land, and rebound without pausing.

Execution

1. 01Step, do not jump, off the box and drop to the floor.
2. 02Land on both feet with soft knees, sinking into a quarter to half squat.
3. 03Rebound immediately into a maximal vertical jump, spending as little time on the ground as possible.
4. 04Stick the final landing quietly, reset, and walk back to the box.

Checkpoints

• -Ground contact is short and springy, not a slow sink and heave.
• -Knees track over the toes on both landings.
• -Torso stays upright with arms swinging to assist the jump.
• -Landings are quiet, showing absorbed rather than crashed impact.

Common mistakes

• -Using a box so high that the landing collapses into a deep, slow squat.
• -Letting the knees cave inward on ground contact.
• -Pausing between the drop landing and the jump, which kills the reactive effect.
• -Doing high volumes; quality drops fast and tendon stress climbs.