Box Jump

Muscles worked:

Instructions:

  1. Stand in front of the box with feet directly under the hips and hands by your side. 
  2. Lower yourself into the jumping position by bending at the knees and hips. Keep your head up and back straight. 
  3. Explosively jump from the crouched position whilst swinging the arms. 
  4. Land softly on the centre of the platform absorbing the impact with your legs. 
  5. Stand tall.
  6. Return to starting position by either jumping backwards off the box, or by stepping down and repeat the movement. 

Notes:

  • If you're not using a commercial plyo box, make sure that your choice of platform is sturdy enough to withstand the rigours of continuous, high-impact jumps. 
  • Add plyo box jumps into your routine early while you're still fresh, prior to strength training. 
  • Cease the exercise when form and speed are compromised. 
  •  
  • Work towards minimal contact time with the box