Box Jump

Box Jump

The box jump is the benchmark plyometric exercise for developing vertical lower body power. It combines explosive concentric strength with precise neuromuscular coordination, making it a foundational movement in any physical preparation program.

Anatomy Targeted

This movement primarily engages the quadriceps (vastus lateralis, vastus medialis, rectus femoris) for knee extension during takeoff, the glutes (gluteus maximus, gluteus medius) for powerful hip extension, and the calves (gastrocnemius, soleus) for the final plantar flexion that propels the body upward. Core stabilizers (transverse abdominis, obliques) maintain body alignment during flight.

Step-by-Step Execution

1. Stand facing a stable box 50 to 75 cm high, feet shoulder-width apart.
2. Drop into a partial squat position with arms behind you. Fix your gaze on the top edge of the box.
3. Swing your arms forcefully forward and upward while explosively extending the hips, knees, and ankles.
4. Land with both feet flat on the box in a squat position, knees aligned over toes.
5. Achieve full extension at the top (hips and knees locked out).
6. Step down (do not jump down) to protect your joints.

Sets and Reps

4 sets of 6 to 10 reps. Rest 90 seconds to 2 minutes between sets. Prioritize jump quality over execution speed.

Safety Warnings

• Never increase box height until technique is flawless on a lower box.
• Use a non-slip, perfectly stable box.
• Always land with flat feet, never on your toes.
• Step down rather than jumping to limit joint impact on knees and back.
• Mandatory warm-up: 10 minutes of mobility work plus light squats before starting.
• A soft surface (mat, grass) around the box is recommended in case of falls.

Progressions

• Level 1: Low box (30-40 cm), focus on landing technique.
• Level 2: Standard box (50-60 cm), fluid sequencing.
• Level 3: High box (70-80 cm), add light load (5 kg weighted vest).
• Level 4: Single-leg box jumps or rapid consecutive box jumps.

Target Audience

Intermediate to advanced athletes seeking vertical power development. Particularly suited for basketball, volleyball, football, and track and field athletes. Not recommended for individuals with knee or ankle pathologies without medical advice.