Box Jump

The box jump is a plyometric exercise that develops explosive power in the lower body. It’s a staple in athletic training programs and an effective way to build fast-twitch muscle fibers.

How to Perform

1. Setup: Stand facing a plyo box at an appropriate height, about arm’s length away. Feet should be shoulder-width apart.

2. Load: Bend your knees and swing your arms back, loading your legs like a spring. Keep your chest up.

3. Explode: Swing your arms forward and up while explosively extending your hips, knees, and ankles to jump onto the box.

4. Land: Land softly on the box with both feet, absorbing the impact by bending your knees. Stand up fully at the top.

5. Step Down: Step back down one foot at a time (don’t jump down) to protect your joints. Reset and repeat.

Tips

• Start with a lower box and progress gradually
• Focus on soft, quiet landings
• Always step down rather than jump down
• Use your arms to generate momentum

Variations

• Seated Box Jump: Start from seated position for pure power
• Single-Leg Box Jump: Advanced unilateral version
• Depth Jump: Step off box, land, immediately jump up
• Burpee Box Jump: Combine burpee with box jump

Common Mistakes

• Starting with a box that’s too high
• Landing with straight legs
• Jumping down instead of stepping down
• Not fully extending hips at takeoff