The Squat Box Jump Rebounds is a ballistic exercise for beginners to improve energy transfer, neural pathways for explosive agility, body control, reaction time and coordination.


Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.

Squat Box Jump Rebounds Description

Squat Box Jump Rebounds

Squat Box Jump Rebounds

  1. Place box onto solid, non-sliding surface
  2. Place 2 agility rings shoulder-width apart on the ground; 1 to the left side and 1 to the right side of the box
  3. Stand over the box and inside agility rings
  4. Jump on top of the box; feet are close together
  5. Jump off the box with both legs simultaneously into a squat (knees at 90˚)
  6. Land with both feet simultaneously inside agility rings; look down to the ground during landing
  7. Immediately jump on top of the box with both legs simultaneously while looking down at the box
  8. Repeat
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