Broad Jump onto Box

ExtrasBoxBW

Combines horizontal broad jump takeoff mechanics with a vertical landing target, training athletes to redirect horizontal momentum into a controlled vertical stick — a key skill for field/court sports.

Demo: NSCA education series

Sets

4

Reps

3-5

Rest

1:30

Contraindications

Avoid with knee/ankle instability. Requires solid broad jump and box jump landing competency first.

Setup

Stand facing a box placed a comfortable broad-jump distance away (start conservative). Feet shoulder-width, arms ready to swing.

Execution

  1. 1Load hips back and swing arms behind the body
  2. 2Drive arms forward and extend hips/knees explosively forward and up
  3. 3Fly forward, redirecting the trajectory upward to land on the box
  4. 4Land with both feet under hips, knees bent, absorbing forward momentum
  5. 5Stick the landing before standing

Key cues

  • Load and explode forward-and-up
  • Redirect your momentum vertically at the box
  • Land soft, land stuck
  • Start conservative on distance

Common faults

  • Misjudging distance and jumping short/long
  • Landing with straight knees (poor shock absorption)
  • Falling forward on landing due to too much horizontal momentum
  • Not using arms to help redirect trajectory

Tweaks

  • Increase box height as horizontal-to-vertical redirection improves
  • Pair with standard broad jump for contrast training
  • Add a stick-and-hold for 2 seconds to reinforce landing control

Regressions

Standing Broad JumpBox Jump (Standard)

Progressions

Depth Jump (to Box or Floor)

Muscles

Primary: Quadriceps, Glutes, Hamstrings

Secondary: Calves, Core, Hip Flexors

Notes

Primary energy system: alactic. Hybrid horizontal-to-vertical jump used in athletic performance programs to bridge broad jump power into vertical landing control.

Sources

Attribution: Juggernaut Training Systems