Deficit drop with lateral step up

The primary focus of this exercise is on increasing explosive potential. It accomplishes this by developing leg strength and tendon elasticity.
Start standing beside a box, platform, or bench with a foot in position to perform a lateral step up. You can do this with just body weight, or hold dumbbells in each hand.
Inhale and press up with control, feeling the engagement on the glutes, inner thigh, and core as you raise the free knee up to 90 degrees at the top of the movement.
Exhale and lean forward, stepping off the platform and landing on the toes of both feet simultaneously, catching with the heels and holding steady with your knees at a 90-degree angle. The impact should be absorbed through your tibialis (front part of your calves) and quads, you should also feel your hamstrings connected to the glutes at the 90-degree angle.