Rucking Revolution

BOX JUMP

PURPOSE

Box jumps are a plyometric exercise that develops explosive power, strength, and coordination in the lower body.

Primary muscles: quadriceps, glutes, hamstrings, calves, core

Equipment: plyometric box or platform

Difficulty: intermediate

PROGRESSIONS

  1. Low box jumps (12-18 inches)
  2. Medium box jumps (18-24 inches)
  3. High box jumps (24-36 inches)
  4. Single-leg box jumps
  5. Lateral box jumps
  6. Box jump overs (side to side)
  7. Depth jumps (step off box, immediately jump up)

STEP-BY-STEP TECHNIQUE

  1. Stand facing box at comfortable distance
  2. Feet hip-width apart, weight on balls of feet
  3. Swing arms back and bend knees to load
  4. Explode upward by extending hips, knees, and ankles
  5. Swing arms forward for momentum
  6. Land softly on box with knees bent to absorb impact
  7. Stand tall on box before stepping back down
  8. Step down one foot at a time (do not jump down)

COMMON MISTAKES

  • Landing with legs straight (no knee bend)
  • Landing on toes instead of whole foot
  • Jumping too far forward and missing box
  • Not using arm swing for momentum
  • Landing too close to edge of box
  • Jumping down from box instead of stepping

EXERCISE DEMONSTRATION

Person performing box jump: explosive triple extension, landing softly on box with knees bent, feet flat
Person performing box jump: explosive triple extension, landing softly on box with knees bent, feet flat

TIMER & PROGRESS

01:00

Ready - Click Start to begin

SETS COMPLETED

0 sets