- Trains leg power: producing force quickly
- Land softly in the same shallow squat you took off from
- Step down, do not jump down
- 3 to 5 sets of 3 to 5 jumps early in a session, when you are fresh
- Level
- Intermediate
- Trains
- Quadriceps, Glutes, Hamstrings, Calves
- Kit
- Plyo box (soft or wooden)
What box jumps train and why they are worth doing
Box jumps train your quads, glutes, hamstrings and calves to produce force quickly. That ability is what helps you sprint, change direction and react fast. Power tends to decline faster than strength as we age, so it is worth training at any age, with sensible progressions.
The box also reduces landing impact compared with jumping and landing on the floor, because you land higher than you took off. That makes it a sensible first jumping exercise. Our guide to plyometrics explains how jump training fits alongside lifting.
How to do a box jump
- Stand about a foot's length from a stable box, feet hip width apart. Start with a box you are confident you can clear easily.
- Swing your arms back as you dip into a quarter squat, hinging slightly at the hips.
- Swing your arms forward and up as you drive through your feet, jumping up and slightly forward.
- Bring your knees up and land softly with your whole foot in the middle of the box, in a similar quarter squat to your take-off.
- Stand up tall on the box to finish the rep.
- Step down one foot at a time rather than jumping backwards off the box, then reset before the next rep.
Common box jump mistakes
- Box too high. A box you can only just reach forces you to tuck your knees to your chest and land in a deep squat. That tests hip mobility more than power, and missed jumps are a common cause of scraped shins.
- Landing loud and stiff. Land quietly with soft knees and hips, knees in line with your toes.
- Jumping down. Rebounding backwards off the box adds a lot of impact through your Achilles and knees. Step down instead.
- Jumping when exhausted. Long, fatiguing sets of box jumps are when people miss the box. Keep reps low when the goal is power.
Easier and harder versions
- Easier: a lower box, or a squat jump on the floor with a soft landing.
- Easier: a fast, powerful step-up to build confidence with the box.
- Harder: a seated box jump, starting from sitting on a bench, which removes the dip and makes your legs produce force from a standstill.
- Harder: a single leg box jump onto a low box.
- Harder: the broad jump, which trains horizontal power.
How to programme box jumps
Power work is about quality. 3 to 5 sets of 3 to 5 jumps, with a reset between reps and 1 to 2 minutes between sets, is plenty. Stop as soon as your jumps or landings get sloppy.
Do box jumps early in a session, after your warm-up and before heavy lifting, when you are fresh. One or two sessions a week is enough for most people. They fit naturally on lower body days, such as Thursday, when the Lower classes run on the Lycan Strength timetable.
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Questions
What box height should I start with?
Start with a box you can clear easily, and use a soft foam box if you have access to one. There is no prize for height: the aim is a powerful jump and a quiet landing.
Are box jumps bad for your knees?
Landing on a box reduces impact compared with landing on the floor, and most of the risk is in missed jumps and jumping down. If you have ongoing pain below the kneecap, read our [patellar tendinopathy guide](/physiotherapy/conditions/patellar-tendinopathy/) before adding jumps.
General guidance for healthy adults. If you have a medical condition, injury or are pregnant, check with a health professional before changing your training or diet.
