This is a great drill that helps you work on power and explosion.
Equipment: a box or bench
Stand approximately one foot length behind the bench. Using your arms and legs, jump on to the box. You should land quietly and with your knees in line with your 2nd and 3rd toes. You can step down or jump down and continue to repeat. If you increase the speed, you will notice that your heart rate will increase thus giving you a cardiovascular workout as well. Perform 3x10 or for 1-2 minutes segments.