In a Seated Start Box Jump, we are jumping from a seated (i.e. static) position, which removes the stretch reflex that we use when we are start from a standing position. This adds more load to the hamstrings, and creates a spring before jumping.

For this exercise you will need two boxes. Starting from a seated position on one of your boxes, make sure your knees are bent at a 90 degree angle and you can place both feet flat on the ground. The second box should be placed about a metre in front of you. From the seated position, push yourself up using your quads and glutes, and jump onto the box in front of you using both legs. Land softly and with control, pause for a second or two, then carefully step off the box before repeating.

Choose a box that is an appropriate height for you - start off small and progress as you get more confident.