Lateral Box Jump

Introduction

The Lateral Box Jump adds a lateral component to the classic box jump. By jumping sideways onto and over a low box, this exercise develops power in the frontal plane, a quality often neglected but essential for sports performance and injury prevention. Lateral agility is crucial in direction-change sports like tennis, basketball, and football.

Muscles Worked

Abductors (gluteus medius, gluteus minimus) are heavily engaged for lateral propulsion. Adductors stabilize on landing. Quadriceps and glutes provide jump power. Calves contribute to impulse. The core and ankle stabilizers are essential for lateral balance.

Step-by-Step Execution

1. Starting position: Stand beside a low box (30-45 cm), feet parallel.
2. Preparation: Slight knee bend, arms ready to swing.
3. Lateral jump: Push laterally with the leg closest to the box, swing arms for momentum.
4. Landing: Land both feet on the box, knees bent, stabilize.
5. Descent and return: Step down the other side, then jump in the other direction.

Recommended HIIT Protocol

• Classic sets: 3 x 8 per side, 60 sec rest.
• Tabata: 20 sec on / 10 sec off x 8, alternating sides.
• EMOM 10: 6 lateral box jumps per minute (3 per side).
• Agility circuit: Combine with shuffles and lateral lunges.

Safety and Common Mistakes

• Low box initially: Start with a maximum 30 cm height.
• Centered landing: Both feet well on the box, not on the edge.
• Stable ankles: Strengthen ankles beforehand if there is instability.
• Lateral warm-up: Shuffles and adductor stretches before the exercise.

Variations

• Lateral box step-over: Walk over the box (beginners).
• Continuous lateral box jump: Chain without pause from side to side.
• Single-leg lateral box jump: On one leg (very advanced).
• Lateral box jump over: Jump over the box without landing on it.

Target Audience

Lateral Box Jumps suit intermediate to advanced practitioners. Essential for athletes working on lateral agility and injury prevention for ankles and knees. Ideal complement to vertical and horizontal jumps.