VARIATIONS
Box Jump
Jumps onto the box, stands tall, then steps down to reset
This plyometric movement develops explosive lower body power by training the hamstrings, glutes, and quadriceps to generate rapid force. It improves athletic speed and coordination through repeated vertical and horizontal jumping.
HOW TO DO IT
- Stand facing a sturdy box with feet shoulder-width apart.
- Swing arms back while bending knees into a quarter squat.
- Explosively swing arms forward and jump onto the box.
- Land softly with both feet fully on the surface.
- Stand up tall to complete the repetition.
- Step down carefully and reset for the next jump.
COMMON MISTAKES
- Landing with heels hanging off the edge of the box.
- Jumping down instead of stepping down between reps.
- Failing to fully extend hips at the top position.
- Using a box that is too high for safe landing.
TIPS
- Land quietly to ensure soft absorption of impact.
- Drive through the whole foot rather than just the toes.
- Keep the chest up throughout the entire movement.
SAFETY
- Always step down to avoid excessive impact on the Achilles tendon.
- Ensure the box is stable and will not slide during landing.
DETAILS
- Muscles
- Hamstrings
- Equipment
- Plyo Box
- Type
- Ployometric
- Difficulty
- Beginner
- Tracked as
- Reps only
TECHNIQUE
- Base movement
- Box jump
- Legs
- Both
- Body position
- Standing
- What is raised
- On a box / step
- Tempo and range
- Explosive
SIMILAR EXERCISES
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