Learning how to do a box jump with proper form is the key to staying safe — and getting the most out of the plyometric move.
Image Credit: vgajic/E+/GettyImages
Image Credit: vgajic/E+/GettyImages
- Instructions
- Tips
- Benefits
- Regressions
- Progressions
Type
Strength
Stand facing a sturdy box or step with your feet hip-width apart. Bend your knees into a quarter-squat and bring both arms behind you. Swing your arms forward and quickly drive through your legs to jump onto the middle of the box or step. Land softly with your knees bent. Straighten your legs before stepping down from the box. Repeat.
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Type
Strength
Here are our favorite plyo boxes for at-home workouts:
Skill Level
All Levels
Stand with your feet hip-width apart. Bend your knees into a quarter-squat and bring both arms behind you. Swing your arms forward and quickly drive through your legs to jump into the air. Land softly with your knees bent. Immediately go into your next rep.
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Skill Level
All Levels
Body-weight squat jumps are a great entry point, or if you don’t have access to a plyo box or stable platform to jump on, Prendergast says. “Squat jumps train the same movement, but without the risk of missing the box,” she adds. Focus on jumping as high as you can and landing softly.
“Squat jumps train the same movement, but without the risk of missing the box,” she adds. Focus on jumping as high as you can and landing softly.
Stand with your feet hip-width apart. Bend your knees into a quarter-squat and bring both arms behind you. Swing your arms forward and quickly drive through your legs to jump forward. Land softly with your knees bent, then stand up.
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Broad jumps are another good box jump alternative. They require you to produce force horizontally, as opposed to vertically. However, this could be helpful if your sport calls for more horizontal power (for running or sprinting) than vertical jump height (for basketball or volleyball), Prendergast says.
However, this could be helpful if your sport calls for more horizontal power (for running or sprinting) than vertical jump height (for basketball or volleyball), Prendergast says.
Skill Level
Advanced
Stand in front of a sturdy box or step with your feet hip-width apart and face another box or step. Sit onto the bench and bring both arms behind you. Swing your arms forward and quickly drive through your legs to jump onto the middle of the box or step. Land softly with your knees bent. Straighten your legs before stepping down from the box. Repeat.
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Skill Level
Advanced
For an added strength challenge, try this progression. According to Prendergast, it requires you to produce force from a dead-stop (seated) position, which is more challenging than initiating a jump from a squat position.
Stand on top of a sturdy box or step with your feet hip-width apart and face another box or step a couple of feet in front of you. Step off the bench and bend your knees. Land on the ground in a quarter squat with both arms behind you. Immediately swing your arms forward and quickly drive through your legs to jump onto the middle of the box or step. Land softly with your knees bent. Straighten your legs before stepping down from the box. Repeat.
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This is known as a “multi-response” plyometric exercise, and it’s especially beneficial for athletes looking to improve their reaction time and power for sports, according to Prendergast.
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