Plyometric Step-Up

Explosive single-leg power — builds jumping strength, speed, and athleticism with controlled unilateral plyometrics

⚡ Quick Reference

Aspect	Details
Pattern	Lunge (Unilateral Plyometric)
Primary Muscles	Quadriceps, Glutes
Secondary Muscles	Hamstrings, Calves, Core
Equipment	Plyometric Box (12-24")
Difficulty	⭐⭐ Intermediate
Priority	🟡 Accessory

Movement Summary

🎯 Setup

Starting Position

Box height: 12-24 inches depending on experience (start lower)
Box stability: MUST be completely stable and non-slip
Starting foot: Entire foot flat on box, not just toes
Ground foot: On ball of foot, ready to push
Torso: Upright, slight forward lean
Arms: Ready to swing for momentum
Distance: Close enough to box that shin is vertical

Box Height Selection

Height	Experience Level	Use Case
12-15"	Beginner	Learning movement, building power base
16-20"	Intermediate	Standard training height
20-24"	Advanced	Maximum power development

Setup Cue

"One foot fully on box, ready to explode up — box must be completely stable"

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Explosive Drive
✈️ Flight Phase
⬇️ Landing
🔄 Reset

What's happening: One foot on box, coiled and ready to explode

Working foot completely flat on box
Opposite foot on ground, ball of foot
Torso upright with slight lean
Arms back, ready to swing
Weight shifting to box foot

Feel: Front leg loaded, ready to spring up

Key Cues

Primary Cues

"Explode UP" — maximum power on drive phase
"Arms swing up" — use full body momentum
"Land soft" — quiet, controlled landing
"Full foot on box" — never just toes

Tempo Guide

Goal	Drive	Flight	Landing	Reset
Power	X (explosive)	Brief	Soft	2-3s
Endurance	X (fast)	Brief	Soft	1-2s

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps	Explosive knee extension — driving up	`█████████░` 90%
Glutes	Explosive hip extension — power production	`█████████░` 85%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension, landing control	`███████░░░` 65%
Calves	Ankle plantarflexion, push-off power	`████████░░` 75%
Core	Stabilizes torso during explosive movement	`██████░░░░` 60%

Stabilizers

Muscle	Role
Hip Stabilizers	Prevents knee collapse, maintains alignment during landing
Ankle Stabilizers	Controls landing, prevents ankle roll

Unique Benefit

Unilateral plyometric training — develops single-leg power critical for running, jumping, and changing direction. Addresses left-right imbalances better than bilateral jumps.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Toes only on box	Foot not fully planted	Unstable, can slip off	Entire foot flat on box
Landing hard	Loud, jarring impact	Joint stress, poor force absorption	"Land like a ninja" — soft and quiet
Knee caving in	Knee collapses inward on landing	Knee injury risk	Push knee out, engage hip
Box too high	Struggling to get up	Form breaks down, injury risk	Lower box height
Using ground leg too much	Pushing off bottom foot	Defeats unilateral purpose	90% power from box leg

Most Common Error

Landing hard — if you hear a loud thud when landing, you're not absorbing force properly. Focus on soft, quiet landings.

Self-Check Checklist

Entire foot flat on box at start
Explosive drive from box leg
Brief moment of flight (both feet off ground)
Soft, controlled landing
Knee tracks over toes (doesn't cave in)

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Regular Step-Up	No jump, step up with control	Learning movement pattern
Low Box	12" box	Building confidence
Assisted	Hold TRX/rail for balance	Poor balance

Variation	How	Emphasis
Standard Plyo	16-20" box, explosive	Balanced power
Continuous	No step down, alternate legs	Endurance

Variation	How	When to Use
Higher Box	24"+ box	More power needed
Weighted	Hold dumbbells or wear vest	Additional resistance
Lateral Plyo	Step up from side	Multi-directional power
Single-Leg Box Jump	Both legs leave AND land on box	Elite level

By Target

Target	Variation	Change
Maximum Power	Lower box, max speed	Focus on explosion speed
Endurance	Moderate box, continuous reps	Less rest between reps
Lateral Power	Lateral plyo step-up	Side approach to box

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps/Leg	Rest	Notes
Power	3-4	5-8	90-120s	Max effort, full recovery
Strength	3-4	8-12	60-90s	Moderate intensity
Endurance	2-3	12-20	45-60s	Continuous, less rest

Workout Placement

Program Type	Placement	Rationale
Athletic training	Early in workout	Need fresh CNS for power
Leg day	After strength, before accessories	Power work after heavy lifts
Conditioning	Circuit inclusion	Part of metabolic work

Progression Scheme

How to Progress

Perfect your landing mechanics first. When you can do 3 sets of 8 reps per leg with soft, controlled landings, increase box height by 2-4 inches OR add light weight.

Programming Notes

Do early in session — requires fresh nervous system
Low volume — quality over quantity for plyometrics
Full recovery — 90-120 seconds between sets minimum
2x per week max — allow recovery between sessions

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Step-Up (Dumbbell)	Building base strength
Box Step-Up	Learning movement pattern

Progressions (Harder)

Exercise	When Ready
Weighted Plyo Step-Up	Mastered bodyweight version
Single-Leg Box Jump	Elite power development

Alternatives

Alternative	When to Use
Box Jump	Bilateral power development
Jump Squat	Alternative plyometric exercise
Lateral Step-Up	Lateral plane work

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Landing impact stress	Lower box, focus on soft landing
Achilles issues	Explosive push-off strain	Avoid or use non-plyometric step-up
Poor landing mechanics	Injury risk	Master regular step-ups first
Ankle instability	Rolling ankle on landing	Start lower, build ankle strength

Stop Immediately If

Sharp pain in knee, ankle, or Achilles
Inability to land softly
Box slides or becomes unstable
Knee collapses inward on landing

Critical Safety Points

Box MUST be stable — never use unstable surface
Start low — master 12" box before going higher
Land soft — loud landings = poor mechanics
Full recovery — don't do when fatigued
Clear landing zone — ensure safe space around box

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Explosive extension	Full	🟡 Moderate
Knee	Explosive extension, flexion on landing	Full	🟠 Moderate-High
Ankle	Plantarflexion, landing absorption	Full	🟡 Moderate

Landing Mechanics

The landing phase creates eccentric loading on all three joints. Proper landing mechanics (soft, controlled) are crucial for joint health.

❓ Common Questions

What box height should I start with?

Start with 12-15 inches. You should be able to easily step up onto it. Focus on explosiveness and soft landing before increasing height. Most people train best at 16-20 inches.

Should both feet land on the box?

You can land with both feet on the box or just the working leg. Landing with just the working leg is more challenging and emphasizes single-leg stability. Start with both feet for safety.

How is this different from a box jump?

Box jumps are bilateral (both legs jump). Plyo step-ups start with one leg already elevated, making them unilateral and slightly less demanding, but better for single-leg power development.

How many reps should I do?

For power development, keep reps low (5-8 per leg). Quality matters more than quantity. Stop when you can't land softly or lose explosiveness.

Can I do these every day?

No. Plyometric exercises are demanding on the nervous system and joints. Limit to 2x per week with at least 48 hours between sessions.

📚 Sources

Plyometric Training:

Chu, D. (1998). Jumping into Plyometrics — Tier B
NSCA Essentials of Strength Training — Tier A

Biomechanics:

ExRx.net — Tier C
McCurdy, K., et al. (2010). Unilateral support resistance training — Tier A

Athletic Performance:

Boyle, M. (2016). New Functional Training for Sports — Tier B

For Mo

When to recommend this exercise:

User wants to develop single-leg power
User is training for sports (basketball, soccer, etc.)
User has mastered regular step-ups
User needs explosive leg training at home

Who should NOT do this exercise:

Acute knee or ankle injury → Wait for recovery
No plyometric experience → Start with box jumps or regular step-ups
Poor landing mechanics → Master landing skills first
Achilles tendinopathy → Avoid explosive push-off

Key coaching cues to emphasize:

"Explode up, land soft"
"Full foot on box — not just toes"
"Land like a ninja — quiet and controlled"

Common issues to watch for in user feedback:

"My knee hurts" → Check landing mechanics, lower box height
"I can't get airborne" → Box might be too high, or need to work on power
"I land really hard" → Focus on eccentric control, bend more on landing

Programming guidance:

For power: 3-4 sets of 5-8 reps per leg, 90-120s rest, early in workout
For conditioning: 2-3 sets of 12-15 reps per leg, 45-60s rest
Limit to 2x per week maximum
Progress when: Perfect landing mechanics for 3x8 per leg

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Box Height Selection​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

Programming Notes​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Critical Safety Points​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​