Position yourself on your knees in front of a stable raised surface (e.g. a plyo box or a Swedish box, including the top section). Move your hips backwards and lean your upper body slightly forwards, stretching your arms diagonally backwards alongside your body (like a ski jumper on the ski jump). From this position, jump forwards or upwards powerfully and explosively (using the momentum of your arms) through your hips and legs, landing on the platform with both feet simultaneously. Cushion the landing in a controlled manner with your knees slightly bent. Then stand upright on the box and return to a squatting position in a controlled manner.
Attention:
Only use a box that is sufficiently stable and non-slip; adjust the height of the box to suit your performance level; jump explosively from a hip extension (not just from the knees); place both feet firmly on the box upon landing; do not let your knees cave inwards upon landing; cushion the landing softly and in a controlled manner; keep your core stable throughout the jump.
Lighten:
Use a smaller step; start by standing up from a raised kneeling position without jumping.
Harden:
Use a taller object; perform the jump with as little ground contact time as possible; add extra weight.
