Box Jumps
Jump onto a sturdy elevation — speed-strength, coordination and confidence.
Execution
- Stand in front of a stable box (or bench, low stool).
- Drop into a quarter-squat, arms swinging back.
- Drive up explosively from the squat, arms swinging forward.
- Land soft on both feet on the box, knees absorbing — then step (don't jump) back down.
Tips
- Pick a height you can clear safely — most box-jump injuries come from going too high.
- Step down between reps — landing repeatedly from height is hard on knees and Achilles.
Jump power without a hard landing
The box jump has an advantage over other jumping exercises that's often overlooked: you land higher than you took off from. That keeps the drop height small and the impact on the knees and Achilles tendon noticeably lower than jumping back down to the floor. For people with knee issues, it's often the most tolerable speed-strength exercise available.
Execution
Stand in front of the box, drop into a half squat, then jump explosively and land with both feet fully on the surface. What matters is landing soft in a slightly bent position and then standing up — not slamming down with straight legs.
The way back down should be stepped, not jumped. Repeated jumps off the box are the main source of Achilles tendon issues with this exercise.
Common mistakes
- Box too high. A height only reachable by tucking the knees to the max measures mobility, not jump power — and the shins pay the price on a miss.
- Jumping down. Always step down.
- Continuing while fatigued. The set ends once the landings get sloppy.
Programming
Four to six sets of 3 to 5 jumps with full rest, early in the session. Pick a height you can clear with confidence — confidence is a safety factor in this exercise.