Box Jumps
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Sets
3
Reps
7
How It Works
- Stand in front of a stable box with your feet approximately shoulder-width apart.
- Bend your hips and knees slightly to load the movement.
- Drive through the floor and jump onto the box as explosively as possible.
- Land on the box with both feet, keeping your body relatively upright and your knees slightly bent.
- Step or carefully jump backward off the box, focusing on a soft, controlled landing.
- Reset your position before performing the next repetition.
Coaching Cues
- Choose the right box height. You should be able to clear the box and land relatively upright.
- Do not use a box that forces you to land in a deep squat with your knees pulled high toward your chest.
- Jump explosively — don't chase box height.
- Land softly with your knees tracking over your toes.
- Keep your core stable throughout the movement.
- On the way down, focus on the landing and absorb the impact under control.
- Quality over quantity — every jump should be explosive and technically clean.