Box jumps

Purpose of the exercise

Aimed at improving explosive strength of quadriceps, glutes and hamstrings. Improves jumping power, coordination and neuromuscular activation. Supports performance in sprinting, jumping and acceleration.

Supplies

• Plyo box or stable elevation

• Flat surface

• Sufficient space around the box

Starting position

1. Stand upright in front of the playpen

2. Feet at hip or shoulder width

3. Knees slightly bent

4. Arms next to body

5. Core tightened

6. Gaze focused on the top of the box

Implementation

1. Make a quick knee and hip flexion

2. Swing the arms forcefully forward

3. Deploy explosively via hip, knee and ankle

4. Jump controlled on the box

5. Land softly with knees bent

6. Stabilise briefly on top of the box

7. Step back down in a controlled manner

Points of interest

✓ Country soft and controlled
✓ Knees stay in line with toes
✓ Use active arm swing
✓ Stabilise completely before dismounting
✓ Hold torso slightly forward on push-off

✗ Drop knees inwards
✗ Choosing too high box without control
✗ Jumping straight back down without stabilisation
✗ Insufficient warm-up
✗ Ignoring pain in knee, ankle or Achilles tendon

When this exercise?

Box jumps are used to improve explosive power and jumping ability. The exercise is especially suitable for athletes who want to optimise their acceleration, jump height and power development.

Within rehabilitation, this exercise is only used in later stages when sufficient strength, stability and landing control are present. Because of the plyometric load, proper build-up is essential. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure the exercise is safe and tailored to the individual's load capacity, sport load and recovery status.