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Technique

  1. Place yourself in front of a strong, stable surface.
  2. Jump on top of it, then jump back down to the starting position.
  3. Aim to make each landing as light as possible, absorbing the shock gracefully by bending your legs.
Risks
  • If you miss the box, you could get hurt, so progress carefully.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps

Secondary

  • Hip adductors
  • Pelvis
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gastrocnemius
  • Soleus
  • Flexor digitorum brevis
  • Flexor digitorum longus
  • Flexor hallucis longus
  • Flexor hallucis brevis

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Equipment

Plyo Box
Plyo Box

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Appears in

Joint movements
Kneeextension
Hipextension
Ankleplantarflexion
FootToes flexion
trains stretches

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Progressions

e15q

Single-leg box jump

Intermediate
w00x

Box burpee

Novice

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Regressions

e0ex

Jumping half squat

Beginner
e1a1

Depth jump

Novice
e1a0

Seated vertical jump

Novice
e06k

Long jump to backward jumps

Novice
e0dg

Bunny hop

Novice
e05x

Jumping deep squat

Novice
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