Box Jump

About This Exercise

A plyometric exercise that develops vertical and horizontal explosive power. Single-effort box jumps with full recovery train maximal jump height, distinct from reactive multi-response variants which train rebound elasticity.

1Setup

Stand facing a sturdy plyo box (12-30 inches depending on ability) about an arm's length away. Feet shoulder-width apart, weight on the balls of your feet, athletic posture.

2Execution

Drop into a quick quarter-squat, swing your arms back, then explosively swing the arms forward and up as you drive through the floor with both feet. Land softly on the box with knees bent and feet flat. Stand fully on the box (hip lockout), then step (do not jump) back down. Reset before the next rep.

Pro Tips

• Land soft and stable — quality is the priority over height
• Step down between reps — never jump down (high injury risk)
• Long rest between sets — power requires full recovery
• If you cannot land softly, lower the box height