Box jumps are a great plyometric exercise and the standards of the movement can be very easily changed in order to achieve the desired training goal.
Start a few inches back from the box as seen below looking at the landing target.
Bend your hips and bring your hands back. You will be using your hands to help you propel upwards and onto the box later.
Explode upwards jumping nice and high.
When landing (below) you can either choose to land in a squat form or if you have jumped higher, you may not need to bend your hips as much. Jumping higher will be more calf intensive and jumping lower will be more hip flexor intensive. Box jumps are actually also a good training exercise for Olympic lifts as they involve similar hip extensions and flexions in quick motion.
Finishing the box jump may or may not include the next step, but in this case, we are requiring our athletes to stand up to full extension on the top of the box. This is good for working the athlete through a full range of motion and continually developing their hip extensor muscles.
Stand up straight on the box to complete your repetition.
The speed at which you do your box jumps will depend a lot on how you get off the box. If you jump down and spring straight back up, this will greatly reduce the time it takes to get through your reps, however this is an advanced movement and can become tiring.
You can scale box jumps to step ups if needed. I like to ensure that the athlete still stands up straight at the end of the repetition for consistency.
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