Bench jumps
-Begin by standing in front of a bench, bleacher, or any such stable surfaces.
-Explosively jump from the balls of your feet or another words from the front of your feet.
-Land on the front of your feet with your knees slightly bent.
-Control the landing by allowing your knees to bend into a squatting position.
-Jump from the front of your feet and land on the ground while allowing your knees to absorb the impact.
-Continue the exercise for the appropriate number of repetitions or time.

Importance
Bench jumps aid with developing explosive power. Without explosive power, it is difficult to climb extreme hills and sprint at the finish line. Plyometric training increases the speed or force of muscular contractions, providing the required power for a variety of sport-specific activities.

Precautions
Always remember to never completely straighten your knees when landing. Instead squat a maximum of 60 degrees knee flexion. When your knees bend to 60 degrees during the landing, be sure that your kneecap always remains over the second toe.

If your knee moves into a knock-kneed position or a bow-legged position, greater stress occurs below the kneecap and at the joint lines of the knee potentially leading to pain and injury. Also remember to land on the front of your feet to aid with absorbing shock.

Recommended Repetitions and Progression
2 sets, 10 reps or 2 x 30 sec
2 sets, 12 reps or 2 x 45 sec
2 sets, 15 reps or 2 x 1 min

3 sets, 10 reps or 3 x 30 sec
3 sets, 12 reps or 3 x 45 sec
3 sets, 15 reps or 3 x 1 min

Handout
Plyo Bench Jumps

Needed Equipment
None

Difficulty of Exercise (Guide)