Exercise Facts
| Movement Pattern | Jump, Squat |
|---|---|
| Muscle Group | Calves, Core, Glutes, Quads |
| Equipment | Plyo Box |
| Environment | Gym, Outdoor |
| Skill Level | Beginner, Intermediate |
| Series | Plyometric Jump Series |
Overview
Box jumps are an explosive plyometric exercise that trains lower-body power, coordination, and athleticism. By jumping onto an elevated surface, athletes develop force production through the quads, glutes, and calves, while also improving balance and landing mechanics.
To perform a box jump, stand with feet shoulder-width, dip quickly into a quarter squat, and drive upward explosively, swinging arms for momentum. Land softly on the box with knees slightly bent, absorbing the impact. Step down safely before repeating.
Box jumps are common in functional training and sport performance because they develop reactive power and fast-twitch muscle fibers. They also carry over to sprinting, cutting, and jumping in sports. Conditioning protocols such as EMOMs or interval sets make them metabolically demanding.
Common mistakes include landing stiff-legged, collapsing knees, or attempting boxes too high. Proper progression and controlled landings are key to both safety and long-term power development.
Setup (Steps)
Stand facing box, feet shoulder-width.
Execution (Steps)
Dip, explode upward, land softly on box. Step down.
Coaching Cues
“Explode up.” “Land soft.” “Knees out.”
Common Faults & Fixes
Stiff landings → bend knees.
Knees caving → focus on alignment.
Box too high → scale down.
Programming Ideas
5×5 jumps for power,
AMRAP in 60s for conditioning.
Variations
Lateral box jumps, single-leg box jumps.
Regressions
Step-ups, low-height jumps.
Standards & Competition Notes
Two feet leave and land together; hips extended on landing.
Safety Notes
Always step down; avoid concrete surfaces.
