Exercise Facts
| Movement Pattern | Jump, Plyometric, Unilateral |
|---|---|
| Muscle Group | Calves, Core, Glutes, Hamstrings, Quads |
| Equipment | Bench, Plyo Box |
| Environment | Gym, Home |
| Skill Level | Beginner, Intermediate |
| Series | Plyometric Jump Series |
Overview
The Box Step Jump is a controlled plyometric movement that blends strength, balance, and power. Unlike a traditional box jump, the athlete steps up before the jump phase creating a safer, more deliberate way to develop explosive capability and landing control.
To perform, start facing a plyo box or stable platform. Step up with one foot, loading the leg through the hip and glute, then explosively drive through that leg to jump vertically, landing softly on top of the box with both feet. Stand tall, step down carefully, and repeat on the opposite side.
This hybrid exercise targets the quads, glutes, hamstrings, and calves, while challenging coordination and balance. It’s ideal for athletes progressing toward full box jumps or refining power output under control. The movement also reinforces unilateral strength and proprioception, improving symmetry between legs.
Common mistakes include collapsing at the knee, overreaching the step, or landing stiff-legged. Cue “load through the heel,” “drive tall,” and “land soft.”
In Relentless Bravery Fitness, the Box Step Jump symbolises composed aggression harnessing force through balance and intention. It’s a low-risk, high-reward tool for developing athletic performance while managing fatigue and impact.
Use 4×6–8 reps per side for power or 3×10 alternating for coordination and conditioning.
Setup (Steps)
Stand facing a sturdy box or platform; engage core and place one foot fully on the surface.
Execution (Steps)
Step up through the lead leg, then drive explosively to jump upward; land softly with both feet, stand tall, and step down carefully.
Coaching Cues
“Drive through the heel.” “Land quiet.” “Stay tall.”
Common Faults & Fixes
Collapsing knee → push knee out.
Stiff landing → soften knees and absorb impact.
Overreaching step → bring box slightly closer.
Programming Ideas
4×6 per side for power;
3×10 alternating for balance;
add to warm-ups or contrast training blocks.
Variations
Weighted vest version, alternating continuous step jumps, lateral step jump.
Regressions
Step-ups without jump, low box, or double-leg take-off only.
Standards & Competition Notes
Full foot contact on step; balanced landing; hips and knees fully extended at top.
Safety Notes
Ensure stable box and non-slip surface; avoid jumping down directly.
