The box jump is a great way to develop lower body power.

To set up for this exercise, stand in front of a box, step, or platform.

Performance: Swing arms back while bending the hips and knees. Extend hips and knees by jumping, and land on the box in a squat position with arms outstretched in front of you. Stand up until fully erect, then step back down slowly and carefully.

Notes: Take off and land softly with both feet together.