Box Jump

Setup

1. 01Choose a sturdy box at a height you can land on with a quarter-squat, not a deep tuck.
2. 02Stand about one foot back from the box with feet hip width apart.
3. 03Keep the whole landing surface of the box clear and stable.
4. 04Set the arms at the sides ready to swing.

Execution

1. 01Dip quickly into a quarter squat while swinging the arms back.
2. 02Drive through the floor and swing the arms forward to jump onto the box.
3. 03Land softly on the whole foot with knees tracking over toes.
4. 04Stand fully upright on the box, then step down one foot at a time.

Checkpoints

• -Landing is quiet with hips no lower than the takeoff dip.
• -Both feet land flat and fully on the box surface.
• -Knees stay out over the toes on landing, not caved in.
• -Each rep starts from a full reset, not a rushed rebound.

Common mistakes

• -Chasing box height and landing in a deep, collapsed squat.
• -Jumping down off the box instead of stepping down.
• -Landing on the toes or with heels hanging off the edge.
• -Doing high-rep fatigued sets that erode landing quality.