Exercise Library
PLYOMETRICS / REACTIVEintermediate
Seated Box Jump
The best pure-concentric power exercise — the seated box jump removes the countermovement and starts from rest, closest to the SJ (squat jump) test pattern. Sit on a bench, then explode onto a box the instant your hips leave the seat.
Glutes, quads, core3-4 sets × 3-5 reps
Coaching cues
- 1.Sit tall with feet planted
- 2.Explode the moment the hips leave the bench
- 3.Swing the arms up hard
- 4.Seated start removes the SSC — pure concentric force
Detailed training method
[Steps]1. Sit on a sturdy bench→2. Feet planted→3. Swing arms back→4. Explode the instant the hips leave the bench→5. Land on the box→6. Step down
[Common Errors]✗ Using a bounce from pre-swing→pure static start ✗ Bench too high→thighs parallel is right ✗ Not enough height→move the box closer
[Progressions]Seated→kneeling→lying (very advanced)
[Jump-Specific]Pure concentric power training (removes the SSC); closest to the SJ test pattern; evaluates pure concentric strength
Related calculators
Related exercises
Box Jump
The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training
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