Setup and loading
Stable, low bench.
How to do the bench jump step by step
- Bench 30-60 cm in front of you.
- Half squat and arm swing.
- Jump over the bench and land softly.
Form cues
- Quiet landing
- Rebound into the next rep
Common mistakes
- Tripping on the bench
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Sets and reps for your goal
Plyometrics
3-5 x 3-6 jumps · rest 1-2 min3-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
- Plyo boxFoam boxes forgive missed jumps.
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Variations and similar exercises
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