Legs
Box Jumps
Build explosive lower body power and improve athletic coordination with the fundamental plyometric box jump.
How to perform.
Follow the sequence — setup is half the lift.
Stand approximately one foot away from the box with your feet positioned shoulder-width apart.
Hinge at your hips and swing your arms back to load your posterior chain and create momentum.
Explode upward by extending your hips, knees, and ankles while swinging your arms forward and up.
Land softly in the center of the box with both feet hitting simultaneously in a partial squat position.
Stand up fully on top of the box to complete the repetition and demonstrate total control.
Step down carefully one foot at a time rather than jumping backward to protect your Achilles tendons and joints.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Landing with locked knees which increases joint impact.
- Jumping off the box backward instead of stepping down.
- Using a box that is too high, leading to a deep crouch landing.
- Allowing the knees to cave inward during takeoff or landing.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.