Box Jump

A explosive lower body plyometric exercise where the athlete jumps vertically onto an elevated box or platform, developing power and coordinating lower body muscle groups.

Instructions

1. Stand facing the box with feet shoulder-width apart, positioned about 12-18 inches away. Arms should be at your sides.
2. Bend your knees slightly and use an explosive arm swing to help generate power.
3. Drive through the heels and explosively jump upward, landing with both feet simultaneously on top of the box.
4. Land softly with knees slightly bent, absorbing the impact with your quadriceps and glutes.
5. Stand tall on the box and pause briefly at the top.
6. Step down carefully (do not jump down on the first repetitions to reduce impact).
7. Rest briefly and repeat for the target number of reps.

Tips

• Start with a lower box height and progressively increase as you build confidence and power.
• Focus on explosive concentric (upward) movement rather than speed; control is essential.
• Land with your full foot on the box, not just your toes, to maintain balance and safety.
• Keep your chest up and core engaged throughout the entire movement.
• Avoid bouncing or rebounding from the box; step down to reset between reps.
• Use this exercise earlier in your workout when you’re fresh and able to move explosively.