How many sets and reps of box jumps should you do when you are new to the exercise?

Treat it as a power drill, not conditioning: 3 to 5 sets of 3 to 5 jumps, resting 60 to 90 seconds between sets so every rep is close to fresh. Progress by raising the box height in small steps once landings are quiet and controlled, not by adding more reps per set.

What can I do instead of box jumps if I do not have a box?

A squat jump for height or a broad jump for distance trains the same triple-extension power without needing a landing target. A sturdy, secured bench or stacked weight plates can also work as a low, stable substitute box if one is available.

What is the point of box jumps, and when should I skip them?

They build explosive vertical power for athletes and are a joint-friendlier way to jump high than a max jump landing on the floor, since the box shortens the drop. They are a poor choice for anyone with knee or ankle pain, a beginner who has not learned to land softly, or as a high-rep conditioning finisher, since fatigue is exactly when landing mechanics break down.

Intermediate

Box Jump

The box jump teaches you to produce force fast through a full triple extension of the hips, knees, and ankles, then absorb it on a soft landing. It builds vertical power for athletes and is a safer way to jump high than max jumps to the floor, since the box cuts the landing distance. Use it early in a session when you are fresh, for low reps and full recovery.

Equipment: Box
Body part: Glutes, Quads
Type: Plyometric
Browse by muscle: Gluteus Maximus, Rectus Femoris, Vastus Lateralis
Browse by movement: Squat

How to do it

1
Set a stable box at a height you can land on with hips above knees.
2
Stand a short step back with feet hip-width, weight in the mid-foot.
3
Dip into a quarter squat and swing the arms back to load.
4
Drive the arms up and extend hips, knees, and ankles to jump onto the box.
5
Land softly in a quarter squat with both feet flat and knees tracking over the toes.
6
Stand tall on top, then step down one foot at a time to save the joints.

Tips

Step down, never jump down, to spare the knees and Achilles from repeated impact.
Pick a height you can clear with room to spare rather than one that forces you to tuck the knees to your chest.
Land quietly; a loud thud means you are crashing instead of absorbing force.

Variations

Common mistakes

Cutting the quarter-squat dip short and jumping from a near-static crouch, which throws away the elastic energy that dip is meant to store.
Finishing the jump by leading with the knees instead of driving the hips all the way through, which shortchanges the glutes and stresses the knees on landing.
Standing too far back from the box, turning a vertical jump into a long broad jump that lands with the weight reaching forward.
Stacking max-height attempts into long, fatigued sets instead of keeping the work low-rep with full recovery between jumps.
Landing on the balls of the feet instead of getting the whole foot down flat, which leaves the ankle unstable on the box surface.

Frequently asked

How many sets and reps of box jumps should you do when you are new to the exercise?: Treat it as a power drill, not conditioning: 3 to 5 sets of 3 to 5 jumps, resting 60 to 90 seconds between sets so every rep is close to fresh. Progress by raising the box height in small steps once landings are quiet and controlled, not by adding more reps per set.
What can I do instead of box jumps if I do not have a box?: A squat jump for height or a broad jump for distance trains the same triple-extension power without needing a landing target. A sturdy, secured bench or stacked weight plates can also work as a low, stable substitute box if one is available.
What is the point of box jumps, and when should I skip them?: They build explosive vertical power for athletes and are a joint-friendlier way to jump high than a max jump landing on the floor, since the box shortens the drop. They are a poor choice for anyone with knee or ankle pain, a beginner who has not learned to land softly, or as a high-rep conditioning finisher, since fatigue is exactly when landing mechanics break down.

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