According to plyometric specialist Donald Chu, an integral part of the training includes box jumps, like the 90-second box jump. He recommends a 12" high box, 20" wide, 30" deep.

1-Stand a the side of the box, feet shoulder width apart.

2-Jump onto the box, then quickly jump off box on other side.

3-Repeat the process in the opposite direction.

4-Begin at 30 seconds, and work your way up to 60 and finally 90 as you feel more comfortable.

5-Rest 15 seconds longer than you jumped, doing sets of 3.

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