Functional Fitness · Conditioning · Calisthenics
Box Jump
The box jump is a two-foot jump onto a raised platform that trains explosive leg power and landing control. Each repetition ends with a step down rather than a jump back to the floor.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand facing the box, about one foot-length away, with your feet hip-width apart.
- Dip into a shallow squat with your hips slightly back.
- Swing your arms behind you.
- Jump upward and forward from both feet, using a strong forward arm swing.
- Land on both feet together with your whole feet supported on the box and your hips and knees bent.
- Stand tall once your balance is steady.
- Step down one foot at a time.
Form cues
- Make your landing quiet.
- Keep your knees tracking over your toes.
- Look toward the landing area.
Common mistakes
- Landing in a deep squatLower the box height until you can land in roughly the same shallow squat used for takeoff.
- Jumping mostly forwardDrive upward first, with only enough forward travel to reach the box.
- Taking a running startUse a stationary two-foot takeoff so each repetition is controlled and repeatable.
Safety
Catching your toes on the edge can cause a fall or shin injury. Awkward landings, especially when fatigued, can strain your ankles or knees.
- Use a stable, nonslip box that cannot slide or tip.
- Clear the landing surface and surrounding floor before starting.
- Warm up with shallow squats and a few low jumps before your working sets.
- End the set if foot clearance or landing control deteriorates.
If you have current foot, ankle, knee, or hip pain, or difficulty balancing, get advice from a physiotherapist before attempting box jumps.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Plyometric Box
Sets and reps
- Sets
- 3–4
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Pause between repetitions to reset; prioritize powerful jumps over speed or exhaustion.