Box jumps

4 × 8-10  ·  Equipment: Plyo box, No equipment

Muscle groups: Legs & glutes · Full body

How to do box jumps

1. Stand about 30 cm from the box with your feet shoulder width apart.
2. Bend at the hips and knees loading the arms back like an explosive squat.
3. Drive hard through your legs and swing the arms forward to gain height.
4. Land on the box with full and flat feet, absorbing the impact softly.
5. Stand fully tall and then step down under control, never jump down.
6. Step down carefully and repeat 8-10 times, choosing a height you control.

Mistakes to avoid

• Do not land loudly or let your knees cave inward; land soft and aligned.
• Do not jump forward onto the box with hesitation; set the box close enough.
• Do not pick a height you do not control; start low and progress gradually.
• If your knees or ankles hurt on impact, lower the height or substitute with squat jumps.

Progression

• Start with a 20-40 cm box doing 3-4 sets of 8-10 jumps with clean technique.
• Once you land softly and without hesitation, raise the box by 5-10 cm.
• To progress, shorten rest between sets, add a squat after landing, or move to reactive/double-consecutive jumps if your level allows.