The box jump is a plyometric leg exercise where you jump from the floor onto a 1–2 ft high box. This exercise is excellent for improving your vertical leap. Find more plyometric exercises at Track & Field Main.
Description: Box Jumps - Plyometrics
Stand about one shoulder width away from the box. The box should be between 1 and 2 ft high. Start with your legs fully extended and let your arms hang relaxed. Keep your abs slightly contracted throughout the exercise and stand as upright as possible. If you are a gymnast, you can also do this with your arms extended overhead, as if preparing for a static handstand (see handstand tutorial).
Perform a half-squat and keep your upper body as upright as possible. Try not to swing your arms excessively (a small arm movement is fine). Bend your knees between 30° and 45°. Do not sit down too far and do not pause in the half-squat. You must jump immediately. That is the essence of plyometrics: it should feel like letting yourself fall into a half-squat and then bouncing off to jump onto the box.
Jump onto the box, extending your legs and ankles. Keep your abs tight and your upper body as upright as possible (head up). Do not whip your trunk forward. You can swing your arms slightly, but the power should come from your legs. If doing the gymnastic box jump variation with arms overhead, keep your elbows fully extended and fingertips as high as possible.
Land as softly as possible, with the balls of your feet touching the box first (not the heels). Then hold the half-squat position for 1–2 seconds. Keep your abs slightly contracted and your head upright. Look straight ahead and do not whip your trunk forward.
Do not jump backward off the box. Step down one leg at a time, then perform another box jump.
Trainer advice: Box Jumps - Plyometrics
Related exercises:
Videos: Box Jumps - Plyometrics
