Exercise guide
Quick Leap
The Quick Leap is a reactive plyometric drill that combines a jump onto a box with an immediate second jump. The quadriceps, calves, and hamstrings contribute to takeoff and landing control.
Training context
Keeping the Quick Leap Controlled
This drill requires two planned landing areas: the top of the box and the surface used after jumping off. The source instructions do not clearly define the second landing, so it must be arranged before beginning.
Use a low, stable box and master normal box jumps before adding an immediate rebound. Fatigue quickly reduces landing quality.
Technique overview
Make both landings quiet and balanced
Jump onto the center of the box and land with both feet flat and the knees bent. Rebound only after the feet and balance are secure enough to produce a controlled second jump. Land on a clear, forgiving surface and absorb the impact through the hips and knees. Reset between repetitions when needed.
Treat this as an overview and use a range, pace, and setup you can control.
