Box Jump
Quick Information
Category
Plyometrics
Difficulty
Beginner
Equipment
Plyo Box
Primary muscle group
Gluteus Maximus, Quadriceps
Secondary muscle groups
Hamstrings, Calves, Core
Movement pattern
Bilateral Vertical Jump
Training goal
Power, Explosiveness
Sport
General Athletic Development, Basketball, Sprinting
Overview
Purpose. Jump onto a raised box to train concentric power while keeping the landing impact low.
How it fits the system. A beginner-level bilateral vertical jump entry in the Plyometrics section, programmed to develop power, explosiveness. Related work in the library: Single-Leg Box Jump and Tuck Jump.
Primary muscles
Gluteus Maximus, Quadriceps
Secondary muscles
Hamstrings, Calves, Core
Movement pattern
Bilateral Vertical Jump
Equipment
Plyo Box
Difficulty
Beginner
How to Perform
1. Choose a box height you can land on with the hips above parallel.2. Stand a comfortable distance away with the feet hip-width apart.3. Dip and swing the arms, then extend the hips, knees and ankles to jump onto the box.4. Land softly on the box with both feet flat and the knees tracking over the toes.5. Stand up tall on the box, then step down one leg at a time.
Coaching Cues
- Choose a box height you can land on in an athletic quarter-squat.
- Jump up — do not tuck the knees to reach the box.
- Land quietly with the whole foot on the surface.
- Step down rather than jumping down to protect the tissues.
Common Mistakes
- Using a box so tall it only measures hip flexibility.
- Rebounding straight off the box between reps.
- Jumping down and adding unnecessary landing load.
- Crowding the box so the toes catch the edge.
Progressions & Regressions
Progressions
Increase box height only while the landing stays above parallel, or add a single-leg variation.
Regressions
A lower box, step-ups, or a countermovement jump without a box.
When to Use It
When to use
Early in a session as part of a power block.
When not to use
With acute knee or ankle pain, or where the box is unstable.
Programming
3 to 5 sets of 3 to 5 jumps with full recovery between sets.
Popular
Popular Articles
