A plyometric drill where you drop from a low box, absorb the landing in a squat, and immediately rebound into a maximal jump to train reactive strength.
하체맨몸Reactive jump
시작
끝
주동근
대퇴사두둔근
협응근
종아리햄스트링코어
장비
맨몸
패턴
Reactive jump
준비 자세
01Set a sturdy box of 12 to 24 inches on non-slip flooring with clear space in front.
02Stand on the box with feet hip width apart near the edge.
03Warm up thoroughly with squats and low-level jumps first.
04Plan the sequence: step off, land, and rebound without pausing.
수행
01Step, do not jump, off the box and drop to the floor.
02Land on both feet with soft knees, sinking into a quarter to half squat.
03Rebound immediately into a maximal vertical jump, spending as little time on the ground as possible.
04Stick the final landing quietly, reset, and walk back to the box.
체크포인트
-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.
흔한 실수
-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.
프로그래밍 노트
-Use 3 to 5 sets of 3 to 5 drops early in the session, 2 sessions per week at most.
-Total 15 to 25 quality contacts per session; stop when jump height visibly drops.
-Build a base of regular jump squats and landings before adding the drop.
