Training for the Warrior Athlete
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Box Jumps

Plyometrics

Box Jumps are a common plyometrics exercise perfectly suited to increase your strength and stamina as well as your vertical jump height.

Deceptively simple, this exercise extends the muscles of the quads, hamstrings, and glutes–then explosively contracts them to create upward momentum.

In short: squat down, leap up, land soft

The result of this effective and efficient movement is the development of highly volatile muscle fibers and the ability to jump higher. The box jump requires coordination, agility, accuracy, and balance. Proper technique often demands practice at lower heights until you achieve mastery. Then, bring on the picnic tables.

Starting Position

Stand upright in front of the box (or other object you intend on jumping onto) with feet directly under the hips and hands by your side. Keep your head and neck in a neutral position by not looking down.

Step 1 – Lengthen the muscles

Lower yourself into the jumping position by bending the knees and hips. Keep your head up and back straight.

Step 2 – Explosive Contraction

With a swing of the arms, explosively jump out of the crouch position. For higher targets, it is important to bring the feet up higher in order to clear the edge.

Step 3 – Land Softly

The first rule about landing is that the feet should both be all the way on the box, and the legs should absorb the impact. Sloppy box jumps are loud and seem uncoordinated. Land like a cat – soft, agile and in control.

Step 4 – Stand Up

The second rule is that after you land, you stand up causing a complete opening of the knees and hips.

Step 5 – Getting Back Down

Getting back down can be accomplished by either jumping backwards of the box, or by stepping down. Both are acceptable. If you choose to step down, it’s important that you alternate the leg you step down with in order to balance the training effect between legs.

Scaling

Make it Easier:

  • Use a lower box.
  • Instead of jumping up, step up. The same rules apply – stand up completely at the top of the box and alternate legs.

Make it Harder:

  • Increase the height of the box.
  • Longer jump. Increase the distance between your starting position and the box.
  • Wear a weight vest.
  • Land in a deep squat and immediately jump off backwards. Remember – always be in control. No loud, sloppy jumps.
  • Side box jumps. Start on the side of the box instead of in front.

All Techniques

Box Jumps – Burpees – Front Squats – Jumping Pull Ups
Kettlebell Swings – Pull Ups – Push Ups – Running Technique
Sit Ups – Squats – Sumo Deadlift
Sumo Deadlift High Pull – Thrusters – Tuck Jumps