Executing the drop jump

• 1). Stand on top of the box with your feet parallel and about hip-width apart. Keep your arms relaxed by your sides.
  
  
• 2). Initiate movement by shifting your body weight forward, lifting your arms out in front of you and raising them slightly until your hands are at about eye level.
  
  
• 3). Step off the box, making first contact with the ground with the balls of your feet.
  
  
• 4). Flex your knees and hips in a squat position upon landing, while simultaneously swinging your arms down towards your sides. When combined, these movements will help absorb the force of the impact, which can exceed six times your body weight, depending on the height of the box.
  
  
• 5). Hold the landing position for a count of three to five seconds before you relax your legs and step back onto the box for your next repetition.
  
  
• 6). Start with no more than five repetitions during your first session. You can then gradually increase the number of repetitions or the height of box from which you are dropping.