Conditioning
Lateral Box Jump
The lateral box jump is a two-foot sideways jump onto a raised platform. It trains leg power and control when moving side to side.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand beside the box with your feet hip-width apart, parallel to its nearest edge.
- Lower into a shallow squat with your arms behind you.
- Jump upward and sideways toward the box, pushing off both feet together.
- Land with both feet fully on top of the box.
- Stand tall once your landing is balanced.
- Step down to the floor one foot at a time.
Form cues
- Swing your arms into the jump
- Keep your knees tracking over your toes
- Keep your chest lifted
Common mistakes
- Twisting toward the boxKeep your hips and shoulders facing the same direction throughout the jump.
- Landing with stiff legsBend your hips and knees on contact to absorb the landing.
- Rushing between jumpsReset your stance on the floor before starting each repetition.
Safety
Catching a foot on the box edge can cause a fall. Losing balance on landing can strain an ankle or knee, especially when fatigue reduces your control.
- Use a stable box on a nonslip surface with clear space around it.
- Start with a low box you can clear comfortably without pulling your knees toward your chest.
- End the set if your jump height or landing accuracy declines.
If you have ankle, knee, or hip pain or a recent lower-body injury, choose a lower-impact option and ask a physiotherapist before jumping.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Plyometric Box
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps per side
- Rest
- 1 min 30 sec
Complete equal repetitions with the box on your left and right, prioritizing controlled landings over speed.