Box Jump

Equipment

No Equipment Needed

Muscle Group

Plyometrics

Setup

Use a stable plyometric box on a non-slip surface with plenty of clearance around it. Choose a box height you can land on quietly and safely with good control—start lower and build up. Wear supportive shoes and, if needed, place a rubber mat under the box to prevent sliding.

Starting Position

Stand about 6–12 inches from the box with feet hip-to-shoulder width apart and toes slightly turned out. Keep your chest up, core braced, and arms relaxed at your sides. Your weight should be balanced through the mid-foot.

Execution

Initiate the jump with a quick, controlled dip by hinging at the hips and bending the knees (quarter squat). Swing your arms back, then explosively swing them forward as you drive through the floor to jump. Land softly on the box with both feet at the same time, knees tracking over toes, and hips back slightly to absorb impact. Stand tall to fully finish the rep. Step down one foot at a time (don’t jump down) and reset before the next rep.

Tips on doing this exercise

Aim for quiet landings—if it’s loud, reduce height or slow down.

Think “jump up, land soft” with hips back and knees tracking over toes.

Use your arms to generate power, but keep the jump controlled.

Progress by increasing quality first (higher jump with same soft landing), then height gradually.

If you can’t land safely, switch to box step-ups, squat jumps, or broad jumps until control improves.

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Common Mistakes

Choosing a box that’s too high and landing in a deep collapse or with poor control

Landing loudly/heavily (not absorbing with hips and knees)

Knees caving inward on takeoff or landing

Jumping too close/far and clipping the box or landing unstable

Not standing fully at the top before stepping down

Jumping down from the box repeatedly (unnecessary joint stress)

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Recommended Ranges

Power development: 3–6 sets of 2–5 reps (full recovery, high quality)

Conditioning/athletic circuits: 3–5 sets of 6–10 reps (moderate pace, still clean landings)

Beginner: 3–4 sets of 3–5 reps (lower box, focus on soft landings)
Rest 60–120 seconds between sets for power work; 45–75 seconds in conditioning circuits.

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