Box Jump

The power developer — builds explosive lower body power with safer landing mechanics than floor jumps

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⚡ Quick Reference

Aspect	Details
Pattern	Plyo / Power
Primary Muscles	Quads, Glutes, Calves
Secondary Muscles	Hamstrings, Core, Hip Flexors
Equipment	Plyometric Box
Difficulty	⭐ Beginner
Priority	🔴 Essential

Movement Summary

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🎯 Setup

Starting Position

1. Box selection:
   • Beginners: 12-18 inches
   • Intermediate: 20-30 inches
   • Advanced: 32-48+ inches
   • Choose height where you can land softly, not max height
2. Distance from box: 6-12 inches away
   • Close enough to land fully on box
   • Not so close that you lean forward
3. Foot position: Hip to shoulder-width stance
   • Toes pointing straight ahead
4. Arm position: Arms at sides or slightly back
   • Ready for upward swing
5. Eyes: Looking at landing spot on top of box

Equipment Setup

Equipment	Setting	Notes
Box height	Conservative to start	Success > ego
Box stability	Secured, won't move	Critical for safety
Landing surface	Non-slip top	Grip for landing
Floor surface	Non-slip	Prevents slipping on takeoff
Clearance	Space around box	Room for missed jumps

Setup Cue

"Start close, eyes on target, ready to explode — be confident"

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🔄 Execution

The Movement

⬇️ Countermovement

What's happening: Loading phase

1. Quick dip — bend hips, knees, ankles
2. Depth: Quarter squat (~90-100° knee angle)
3. Swing arms back and down simultaneously
4. Weight shifts slightly to balls of feet
5. Breathing: Quick inhale

Tempo: Fast (0.2-0.4 seconds)

Feel: Coiling like a spring

Key point: Quick dip, not slow squat — use stretch reflex

⬆️ Explosive Jump

What's happening: Power generation

1. EXPLOSIVELY extend hips, knees, ankles — triple extension
2. Violently swing arms upward to full extension
3. Drive through balls of feet
4. Jump UP and slightly forward (not diving forward)
5. Breathing: Hold or forceful exhale

Tempo: MAXIMUM EFFORT (0.1-0.2 seconds)

Feel: Full-body power, driving upward

Key cue: "Jump UP onto the box, not at it"

✈️ Flight & Pull

What's happening: Airborne transition

1. Body extends fully in air initially
2. Pull knees UP toward chest mid-flight
3. Bring feet up to clear box height
4. Prepare landing position
5. Eyes locked on landing spot

Duration: 0.3-0.5 seconds

Feel: Pulling knees high, controlled

Key cue: "Pull your knees to your chest"

🎯 Landing on Box

What's happening: Receiving position

1. Land on whole foot, not toes
2. Both feet land simultaneously on box
3. Land in athletic position: quarter squat
4. Soft landing — absorb with bent knees
5. Breathing: Exhale on contact

Position: Stable, balanced, feet flat on box

Feel: Controlled, solid, quiet landing

Key cue: "Land like a cat — soft and stable"

🔝 Stand & Step Down

What's happening: Completion and reset

1. Stand fully upright on box
2. Hip and knee extension complete
3. Step down (don't jump down) — one foot then other
4. Reset position in front of box
5. Ready for next rep

Why step down: Jumping down = high impact, defeats purpose

Common error: Jumping down — this negates the reduced impact benefit

Key Cues

Primary Cues

• "Up not out" — jump vertically onto box, not forward dive
• "Knees to chest" — pull knees up in flight
• "Soft landing" — land quietly in quarter squat
• "Step down, don't jump down" — preserve joints

Tempo Guide

Goal	Tempo	Example
Max Power	X-0-X-2	Fast down, explosive up, controlled landing, step down
Continuous	X-0-X-X	All phases fast (conditioning style)
Learning	2-0-X-2	Slower countermovement, explosive jump, controlled landing

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Knee extension for jump, landing absorption	█████████░ 90%
Glutes	Hip extension, explosive power	████████░░ 85%
Calves	Ankle plantar flexion, final push-off	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, knee flexion to pull up	██████░░░░ 60%
Core	Stabilize torso, transfer force	██████░░░░ 65%
Hip Flexors	Pull knees up during flight phase	██████░░░░ 65%

Stabilizers

Muscle	Role
Ankle Stabilizers	Balance on landing, prevent rolling
Core Stabilizers	Maintain posture mid-air and on landing

Muscle Emphasis

Box jump advantage: Reduced eccentric loading on landing (landing higher than takeoff) means less muscle damage and joint stress while still training explosive power. Excellent for athletes needing power without soreness.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Jumping down instead of stepping	High impact landing from height	Defeats purpose, high injury risk	Always step down
Box too high	Hard landing, can't land softly	Injury risk, ego lifting	Use appropriate height
Diving forward	Jump angle is forward not up	Miss box, inefficient mechanics	"Jump UP onto box"
Landing on toes	Unstable, forward momentum	Can fall forward off box	Land on whole foot
Slow countermovement	Long pause at bottom	Loses elastic energy, less power	Quick dip, fast reversal

Most Common Error

Jumping down from box — this creates high impact forces and defeats the entire purpose of box jumps (reduced landing impact). ALWAYS step down, one foot at a time.

Self-Check Checklist

• Box height allows soft, controlled landing
• Quick countermovement with arm swing
• Jump trajectory is UP, not forward
• Knees pull up toward chest in flight
• Land on whole foot in quarter squat
• Step down (never jump down)

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🔀 Variations

By Difficulty

Beginner Variations

Variation	Change	Why
Low Box (12-18")	Reduced height	Learn mechanics safely
Box Step-Up	Step up instead of jump	Build strength before plyos
Jump to Low Step	Very low platform (6")	Minimal plyometric demand

Intermediate Variations

Variation	Change	Why
Standard Box Jump (20-30")	Moderate height	Power development
Pause Box Jump	Pause at bottom of countermovement	Eliminate stretch reflex
Lateral Box Jump	Jump sideways onto box	Lateral power, sports

Advanced Variations

Variation	Change	Why
High Box Jump (36"+)	Maximum height	Test max power
Depth Jump	Drop from box, jump to second box	Maximal plyometric
Single-Leg Box Jump	One leg takeoff/landing	Unilateral power, balance
Weighted Box Jump	Vest or dumbbells	Overload for power

Depth Jump Progression

Advanced Note

Depth jumps are advanced plyometrics. Only progress to these after mastering box jumps and having a strong strength base (1.5x bodyweight squat minimum recommended).

Single vs Double Leg

Aspect	Double Leg	Single Leg
Power Output	Higher	Lower
Balance Demand	Moderate	Very High
Injury Risk	Lower	Higher
Use Case	General power development	Correct imbalances, sport-specific

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Box Height	Notes
Max Power	5-8	3-5	2-3 min	High (80-90% max)	Full recovery
Power-Endurance	3-5	8-12	60-90s	Moderate	Slight fatigue OK
Conditioning	3-4	12-20	30-60s	Low-Moderate	Metabolic stress
Skill/Warm-up	2-3	5-8	60s	Low (60-70% max)	CNS activation

Workout Placement

Program Type	Placement	Rationale
Power/Athletic	First exercise (after warm-up)	Requires CNS freshness
Leg day	After warm-up, before heavy squats	Neural activation
CrossFit WOD	As programmed	Often in circuits
Warm-up	Early	Activate fast-twitch fibers, prepare CNS

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets of 5 reps
Intermediate	2-3x/week	4-5 sets of 5-8 reps
Advanced	3-4x/week	5-8 sets of 3-5 reps
Athletes (in-season)	2x/week	Lower volume maintenance

Progression Scheme

Progressive Overload

Box jump progression: Start with height you can land softly on. Add 2-4 inches when current height feels easy. Priority is ALWAYS landing mechanics over height. Ego lifting leads to injury.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Box Step-Up	Build leg strength first
[Low Box Jump (6-12")]	Learning mechanics
[Jump to Low Step]	Very beginner

Progressions (Harder)

Exercise	When Ready	Link
[Higher Box]	Perfect form at current height
Depth Jump	Advanced strength, 1.5x BW squat
Single-Leg Box Jump	Excellent balance and strength
Weighted Box Jump	Plateau in height, add resistance

Alternatives (Same Goal, Different Movement)

Lower Body Power

Alternative	Avoids	Good For
Vertical Jump	Equipment needs	Pure vertical power test
Broad Jump	Box/vertical space	Horizontal power
Jump Squat	Landing impact	Loaded power development

Reduced Impact

Alternative	Equipment
Trap Bar Jump	Trap bar
Box Step-Up	Box (no jump)

Sport-Specific

Alternative	Sport Application
Lateral Box Jump	Basketball, tennis, agility
Single-Leg Box Jump	Running, single-leg sports

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Achilles tendinitis	Explosive plantar flexion aggravates	Stop, see professional
Knee pain	Landing impact, patellar stress	Lower box, reduce volume
Shin splints	Repetitive impact	Reduce volume, check mechanics
Ankle instability	Landing balance challenges	Strengthen ankles first, lower box

Stop Immediately If

• Sharp pain in Achilles, knee, or ankle
• Fear or hesitation (mental safety signal)
• Missing box or unstable landings
• Knee buckling on landing

Spotter Guidelines

When Needed	How to Spot
Not typically spotted	Self-limiting exercise
Beginners	Coach ensures proper box height, landing mechanics
High boxes	Partner nearby for confidence

Safe Failure

How to safely handle box jump issues:

1. Fear/hesitation: Drop to lower box immediately — confidence is critical
2. Missed jump: Step back, don't try to catch yourself on box
3. Unstable landing: Step off box, reset, reassess height
4. Shins hit box: Lower box height, work on knee pull

Safety Guidelines

Box height selection:

• Conservative > aggressive
• Soft landing > max height
• Box should be stable and secured (won't move)
• Clear space around box for safety
• Never jump down from box — ALWAYS step down
• Start with lower box and progress gradually

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	90° flexion to full extension	🟡 Moderate
Knee	Extension, flexion (pull up)	90° flexion to full extension	🟡 Moderate
Ankle	Plantar flexion, dorsiflexion	Full ROM	🟡 Moderate

Impact Force Comparison

Exercise	Landing Force	Eccentric Load
Box Jump (step down)	2-3x bodyweight	🟢 Low
Vertical Jump	4-6x bodyweight	🟡 Moderate-High
Depth Jump	6-9x bodyweight	🔴 Very High

Box Jump Advantage

Landing on elevated surface (box) dramatically reduces impact forces compared to landing on floor. This allows power training with minimal joint stress and muscle damage.

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Ankle	15° dorsiflexion	Deep squat	Can still perform, affects depth
Hip	90° flexion	Deep squat	Use lower box
Knee	130° flexion	Heel to butt	Usually not limiting

Joint Health Note

Critical safety point: Landing on the box (higher surface) reduces eccentric loading by 50-70% compared to floor jumps. This is why we STEP DOWN instead of jumping down — jumping down negates this benefit entirely.

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❓ Common Questions

What box height should I start with?

Start with a height you can comfortably land on with soft, controlled form — typically 12-18 inches for beginners. Focus on perfect technique, not maximum height. You should land in a quarter squat, not a deep squat or standing upright.

Why should I step down instead of jumping down?

Jumping down creates high impact forces (6-8x bodyweight) that defeat the purpose of box jumps. Box jumps reduce eccentric loading by landing on an elevated surface. Stepping down preserves this benefit and protects your joints.

How do I know when to increase box height?

Increase height when you can consistently land softly in a quarter squat position with perfect form. If you're landing in a deep squat (hips below knees) or barely making it onto the box, it's too high.

Are box jumps better than vertical jumps?

Different purposes. Box jumps: lower impact, great for power development with minimal soreness, easier on joints. Vertical jumps: better for testing max power, more eccentric training. Both have value.

What if I'm afraid of hitting my shins?

Common fear. Start with very low box (even 6-12 inches), focus on pulling knees UP in flight. Practice the "knees to chest" cue. Confidence builds with successful reps at appropriate heights. Shin guards are an option while learning.

Can I do box jumps every day?

Potentially yes, at lower volumes and intensities. Because landing is low-impact (if stepping down), daily box jumps for skill or warm-up (2-3 sets of 5) won't overtrain most people. High-volume or max-height attempts need more recovery.

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📚 Sources

Biomechanics & Plyometrics:

• Chu, D. (1998). Jumping Into Plyometrics — Tier B
• NSCA Essentials of Strength Training — Plyometric Training — Tier A
• Verkhoshansky, Y. Plyometric Training Principles — Tier A

Programming:

• Simmons, L. Westside Barbell Box Jump Programming — Tier C
• CrossFit Journal: Box Jump Standards and Safety — Tier C

Athletic Performance:

• Journal of Strength & Conditioning Research — Box Jump Studies — Tier A
• Cormie, P. et al. Power Training Research — Tier A

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For Mo

When to recommend this exercise:

• User wants to develop lower body power
• User is an athlete needing explosive training
• User wants plyometric training with reduced joint impact
• User needs power work but has joint concerns (compared to floor jumps)
• User wants to improve vertical jump with safer progression

Who should NOT do this exercise:

• Acute Achilles or knee injury → Suggest Box Step-Up
• Fear/hesitation → Start with very low box or Step-Up
• Poor landing mechanics → Teach landing first, use Landing Practice
• Very deconditioned → Build base with Squat first

Key coaching cues to emphasize:

1. "Jump UP onto the box, not at it"
2. "Pull your knees to your chest"
3. "Land soft like a cat"
4. "ALWAYS step down, never jump down"

Common issues to watch for in user feedback:

• "I keep hitting my shins" → Box too high, not pulling knees up enough
• "I'm scared of the box" → Lower the box immediately, build confidence
• "My knees hurt after" → Likely jumping down instead of stepping, or box too high
• "I land really hard" → Box too high, need to regress height

Programming guidance:

• Pair with: Upper body work, lower body strength (after box jumps)
• Avoid same day as: Heavy eccentric leg work immediately before
• Typical frequency: 2-4x per week
• Volume: 15-50 total jumps per session (quality and intensity dependent)
• Always program early when fresh (or as warm-up with lower height)

Progression signals:

• Ready to progress when: Soft landings, confident, consistent form on current height
• Progress by: Increasing box height 2-4 inches, or progressing to depth jumps
• Regress if: Landing hard, fear/hesitation, hitting shins, knee/ankle pain

Box height guidelines:

• Beginner: 12-18"
• Intermediate: 20-30"
• Advanced: 32-48"+
• BUT: Always prioritize landing quality over height

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Last updated: December 2024