Seated Box Jump
Quick Information
Category
Plyometrics
Difficulty
Intermediate
Equipment
Bench, Plyo Box
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Gastrocnemius, Hamstrings, Core
Movement pattern
Concentric-Only Vertical Jump
Training goal
Rate of Force Development, Power
Sport
Football, Rugby, Track and Field, General Athletic Development
Overview
Purpose. A vertical jump started from a seated position, which removes the countermovement and isolates pure concentric force production.
How it fits the system. An intermediate-level concentric-only vertical jump entry in the Plyometrics section, programmed to develop rate of force development, power. Related work in the library: Box Jump and Countermovement Jump.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Gastrocnemius, Hamstrings, Core
Movement pattern
Concentric-Only Vertical Jump
Equipment
Bench, Plyo Box
Difficulty
Intermediate
How to Perform
- Sit on a bench at roughly knee height with the feet flat and shins near vertical.
- Place a box in front at a height you can clear comfortably.
- Without rocking backwards, jump straight up onto the box.
- Step down, sit fully, and pause a second before the next repetition.
Coaching Cues
- No rock, no swing — the hips leave the bench cold.
- Drive the whole foot into the floor rather than rolling onto the toes.
- Arms can help, but the legs must start the movement.
- Sit fully between repetitions so each rep starts from rest.
Common Mistakes
- Rocking back to create a countermovement, which defeats the purpose.
- Sitting so low that the drill becomes a struggle rather than an explosive effort.
- Using a box height that forces a knee tuck.
Progressions & Regressions
Progressions
Raise the box slightly, or add a light vest once repetitions stay fast.
Regressions
Countermovement Jump, or a seated jump onto the floor rather than a box.
When to Use It
When to use
When you want to train starting strength, or to compare concentric-only against countermovement jump height.
When not to use
With current knee pain, or where no stable bench and box are available.
Programming
4 to 5 sets of 3 repetitions with 90 seconds to two minutes of recovery.
Popular
Popular Articles
