Quick Leap
Quick Leap is a plyometric power - vertical jump after box contact exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Quadriceps
- Secondary muscles
- Gastrocnemius, Soleus, Hamstrings
- Exercise type
- Plyometric power - vertical jump after box contact
Exercise technique
- Box
Secure a low, wide box so it cannot slide.
- Start
Stand a short approach distance in front of the box.
- First jump
Generate force through your hips and jump onto the box with both feet.
- Box contact
Place your feet fully on the top surface and bend your knees under control.
- Upward jump
After contact, extend your legs fully and swing your arms overhead to jump upward off the box.
- Landing area
Direct yourself toward the clear floor beyond the box.
- Land
Bend your hips and knees to balance softly on both feet on the floor.
Key technique points
- Choose a low box.
- Make full-foot contact with the box.
- Generate the second jump from balanced contact.
- Use your arms upward.
- Leave space for the floor landing.
- Soften your knees at both contacts.
Common mistakes
Edge contact
Do not make an unbalanced second push-off from the edge of the box.
Collapsing on the box
Do not let your torso drop into an uncontrolled deep squat.
Hard floor landing
Do not land with straight knees after leaving the box.
High box
Do not choose a height from which you cannot manage the second jump.
Losing overhead balance
Do not overarch your lower back as you swing your arms.
Foot striking the box
Do not lower your legs before clearing the edge as you leave the box.
Frequently asked questions
Quick Leap: why is “Edge contact” a mistake?
Do not make an unbalanced second push-off from the edge of the box.
Quick Leap: why is “Collapsing on the box” a mistake?
Do not let your torso drop into an uncontrolled deep squat.
Quick Leap: why is “Hard floor landing” a mistake?
Do not land with straight knees after leaving the box.
Quick Leap: why is “High box” a mistake?
Do not choose a height from which you cannot manage the second jump.
Quick Leap: why is “Losing overhead balance” a mistake?
Do not overarch your lower back as you swing your arms.
Quick Leap: why is “Foot striking the box” a mistake?
Do not lower your legs before clearing the edge as you leave the box.
What should I focus on when doing Quick Leap?
Choose a low box. Make full-foot contact with the box. Generate the second jump from balanced contact. Use your arms upward. Leave space for the floor landing. Soften your knees at both contacts.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.