Do a seated box jump while holding weights. On this variation you’re going to rock back a little bit and pick your feet up. Before you jump slam your feet on the ground and jump up to the next box. WHEN YOU TAKE OFF AND LAND make sure the athletes knees stay out .
The height of the box you jump on is not the most important factor, it’s important to want to compete and jump high but speed off the ground and athlete elevation are most important.
Weights being held are dependent on the current training emphasis. Start with 3 sets of 5 and progress volume weekly.