Box Jump Over

A lateral plyometric exercise where the athlete explosively jumps from one side of a box or bench to the other, training lateral power and coordinating lower body musculature.

Instructions

1. Stand to one side of the box, with feet shoulder-width apart and positioned about 12 inches away.
2. Bend your knees slightly and use an explosive arm swing for momentum generation.
3. Explosively jump laterally across and over the box, landing on the opposite side with both feet simultaneously.
4. Land softly with knees slightly bent, absorbing the impact through your lower body.
5. Briefly stabilize and reset your position on the opposite side.
6. Immediately jump back over the box to return to the starting side.
7. Repeat the alternating pattern for the target number of total repetitions.

Tips

• Start with a lower box height to safely develop lateral explosive power and coordination.
• Maximize the explosiveness of each jump while maintaining controlled, stable landings.
• Keep your torso upright and core engaged to prevent excessive lateral trunk movement.
• Land with your entire foot on the ground for balance and to absorb force efficiently.
• This exercise can be tracked as two-sided since you’re jumping in both directions alternately.
• Progress by increasing box height, jump speed, or reducing rest intervals between reps.