How to do the Box Jump
- Stand facing the box, feet about hip to shoulder width, arms relaxed at your sides.
- Quickly dip down by bending your knees, preparing for a powerful jump upwards.
- Jump powerfully, swinging your arms, and land softly on top of the box with both feet.
- Step down carefully, one foot at a time, to prepare for the next jump.
Full technique — 6 steps
- Stand facing the box with feet about hip to shoulder width and arms relaxed.
- Dip quickly by hinging at the hips and bending the knees into an athletic loading position.
- Swing your arms and explode through the floor, extending hips, knees, and ankles together.
- Land on top of the box with both feet flat and knees bent to absorb force.
- Stand tall on the box to finish the rep without letting your knees cave inward.
- Step down one foot at a time and reset your stance before the next jump.
Common mistakes
- Picking a box too high
- Hard, noisy landings
- Knees collapsing inward on landing
- Pulling knees up instead of jumping higher
- Rebounding off the box
Form cues
- Jump higher, don't lift knees
- Use an arm swing
- Land quietly
- Knees point where feet point
- Step down every rep
