Box Jump
The Box Jump is a plyometric drill where you jump from the floor onto a box and land under control. It builds lower-body explosiveness, coordination, and athletic power. Choose a box height that allows a stable landing without knee collapse or excessive impact. Used well, it boosts performance and conditioning.
Primary Equipment
Box
Box
Key Benefits
- Develops explosive leg power for sport and performance.
- Trains coordination and controlled landings for better agility.
- Improves rate of force development alongside strength work.
- Prepares you for more demanding moves like Jump Squats.
Instructions
- Stand facing the box, about one foot away, feet shoulder-width apart and arms positioned along your body.
- Erect trunk, but with a slight flexion of knees and hips.
- Flex your hips and knees, bringing your arms back and keeping your abdomen engaged.
- Explode up and forward, quickly extending the hips, knees, and ankles, and on top of the box, land with both feet at the same time, with a slight bend in the knees and hips.
- Stand in a stable position, with your torso upright and eyes forward, descend from the box in a controlled manner and repeat.
Tips
- Use a stable and secure box, and for beginners, a lower box.
- Keep your abdomen contracted.
- Focus on jump quality, not just height.
Restrictions
Avoid if you have current knee, ankle, hip, or low-back pain or a recent injury. People with significant excess body weight should build strength first before high-impact plyometrics. Older adults or those with poor balance should use a low box and step down carefully. Stop if you feel sharp pain or instability.
Common Mistakes to Avoid
- Picking a box that’s too high and sacrificing landing quality.
- Landing hard with knees caving in or feet slamming down.
- Jumping down carelessly instead of stepping down with control.
Target Muscle
Primary
