• Stand in front of 18-inch plyo box while holding 25-pound plate in each hand at sides
• Step up with left foot, then drive right knee up as high as you can
• Come to full standing position on left leg, then step down with right leg
• Perform same movement on opposite leg

Sets/Reps/Rest Time: 3/6 each leg/45 seconds

Swieton’s Tips

1. To increase grip strength, hold the edges of the plates.
2. Never allow the leg that is exploding to touch the box.
3. Stay flat-footed on the box when you explode.
4. Focus head straight forward, with your eyes looking slightly upward.
5. Stand tall and maintain good knee drive throughout the movement.