Jump up one or more stadium steps, then step or drop down with control. As a plyometric, this loads the muscle–tendon unit, training rapid force production and absorption; the calves assist plantarflexion at take-off and help manage impact on landing while the hips/knees do most of the work. Start with low steps, keep contact time short, and maintain alignment and soft landings. Integrate only when the athlete tolerates hopping/landing and progress based on symptoms and capacity.