Box Jump
The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training. Face the box, dip quickly, explode up, land softly with both feet on the box. Step down rather than jumping down to protect the Achilles.
Coaching cues
- 1.Countermovement is shallower than a squat — about 1/4 squat
- 2.Swing the arms hard for extra momentum
- 3.Quieter landings are better landings
- 4.Start low (30-45cm) and progress gradually
- 5.Rest 2-3 min between sets
Detailed training method
Related calculators
Related exercises
Depth Drop
The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds
Single-Leg Landing Control
The safety prerequisite for every single-leg jump — step off a low box or hop forward, land on one leg, and stick the landing for 2 seconds
Shallow Depth Jump
A transition between depth drops and depth jumps — step off a low box, absorb the landing, then quickly rebound from a shallow squat, training the absorb-to-redrive transition
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