Box jumps are a great plyometric exercise and the standards of the movement can be very easily changed in order to achieve any desired training goal.
Jumping higher will be more calf intensive and jumping lower will be more hip flexor intensive. Box jumps are actually also a good training exercise for Olympic lifts as they involve similar hip extensions and flexions in quick motion.
The speed at which you do your box jumps will depend a lot on how you get off the box. If you jump down and spring straight back up, this will greatly reduce the time it takes to get through your reps, however this is an advanced movement and can become tiring.
You can scale box jumps to step ups if needed but even then ensure you still stand up straight at the end of the repetition for consistency.
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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