The box jump is T2 in the jump progression — the foundational bilateral plyometric. It trains explosive hip and leg extension (the jump) and controlled landing mechanics separately, which is the correct way to approach plyometric training for most athletes. The box eliminates the eccentric landing stress from depth — you step down, not jump down.
Setup
Box height: start conservative — 12–18 inches. The goal is to jump to a box you can land on with control and absorbed mechanics, not to jump as high as possible. Ego box heights lead to shin impacts and bad landing habits. Build height as landing quality consistently improves.
The Jump
Stand an arm’s length from the box. Dip your hips into a quarter squat (not a full squat — too slow), swing arms back, then explosively extend hips and knees, swinging arms forward to assist. Land: both feet simultaneously on the box, in a quarter squat position, quietly absorbed. The landing is a controlled deceleration, not an impact.
Why Step Down
Jumping down from the box creates an eccentric load equal to or greater than the box height at impact. This requires specific conditioning — depth jump training (T3) — before it’s appropriate. Step down after every rep during T2 training. This is not a shortcut; it’s correct periodization.
Progression Standards
3 × 5 clean landings at consistent height, step down after each, → progress box height → Broad Jump →
Move. Groove. Repeat. Smooth.
← Jump Rope | Next: Broad Jump →
Move. Groove. Repeat. Smooth.
You're on your way. And we're here with you.