Setup and loading
Box at a height that lets you land softly, not your max.
How to do the box jump step by step
- Stand facing the box, feet hip-width apart.
- Dip quickly, loading your hips and swinging your arms back.
- Jump, driving your arms up, and land with both feet on the box.
- Step down, don't jump down.
Form cues
- Quiet landing with bent knees
- Every jump is a max effort
Common mistakes
- Raising the box until you land in a deep squat
- Jumping while fatigued
Sets and reps for your goal
Plyometrics
4 x 3-5 · rest 90 s3-6 sets of 3-8 jumps. In total, 60-100 contacts per session (40-60 if you're a beginner). Rest 1 to 2 minutes between sets.
Short, quiet ground contact. If the jump loses height or your foot sticks to the ground, stop: the set is no longer training reactivity. Two sessions per week, 48 h apart.
Power
5 x 3 · full rest3-6 sets of 1-5 reps with light or moderate loads (30-60% of your max on the main lifts), or with a ball or your bodyweight. Rest 2 to 3 minutes.
Every rep at the highest possible speed. As soon as you notice it moving slower (a 10-20% velocity loss), end the set. Train power fresh, never fatigued.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
Sports it suits
Gear for this exercise
- Plyo boxFoam boxes forgive missed jumps.
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