ExtrasBoxBW
The foundational bilateral plyometric jump. Athlete jumps from the ground onto an elevated box, landing softly in a stable athletic position. Builds concentric power and teaches force absorption through controlled step-downs.
Demo: Strength coach demo
Sets
4
Reps
3-5
Rest
1:30
Contraindications
Avoid with acute knee pain, patellar tendinopathy flare-ups, or ankle instability. Not recommended for those with uncontrolled landing mechanics until coached.Setup
Stand roughly 6-12 inches from box, feet shoulder-width, box height chosen so hips barely clear the top with knees near 90 degrees at landing.
Execution
- 1Load hips back into a quarter-squat, swinging arms behind body
- 2Drive arms forward and extend hips/knees/ankles explosively
- 3Pull knees up and land softly on the box with both feet flat
- 4Stand to full extension on top of the box
- 5Step down (never jump down) to reset
Key cues
- Land soft, land quiet
- Stick the landing before standing tall
- Swing arms to drive the jump
- Step down, don't jump down
Common faults
- Landing in deep flexion / collapsing knees inward (valgus)
- Jumping down off the box (unnecessary impact)
- Choosing a box too high, sacrificing landing mechanics
- Loud, uncontrolled landings
- Rounding the back at the bottom of the loading phase
Tweaks
- Add a pause at the bottom before initiating the next rep
- Increase box height progressively
- Add a weight vest for load
- Perform for max height vs. speed-focused low box for cluster sets
Progressions
Muscles
Primary: Quadriceps, Glutes, Calves
Secondary: Hamstrings, Core, Hip Flexors
Notes
Primary energy system: alactic (ATP-PCr) for singles/low reps; shifts toward lactic if done in rapid clusters. Foundational plyometric for the entire box jump family.
Sources
Attribution: NSCA / Juggernaut Training Systems