Dumbbell Seated Box Jump

This advanced jump drill helps build explosive power from a dead-stop seated position. Holding a dumbbell increases resistance and demands precision.

Instructions

1. Sit on a bench holding a dumbbell at your chest. Position a box 2–3 feet in front.
2. Plant your feet and lean forward slightly.
3. Jump forward and upward, landing softly on the box with both feet.
4. Absorb impact by bending your knees and hips.
5. Step down carefully and reset.