Exercise: Box Jumps

Jump Around. Jump Up & Get Down.


Exercise: Box Jumps


  • Plyo Boxes (or steppers)

Workout Technique:

  1. Stand in front of the plyo box with feet shoulder width apart.
  2. Drop in a quarter squat then jump. Swing your arms as it aids with your jump.
  3. Land on the top of the box. The softer the landing the better.

Workout Program:

  1. For 90% max height: 6 sets x 1-3 reps
  2. For Back Squat day: 4 sets x 5 reps

Depending on your goals Box Jumps can range from 1-5 reps 3-5 sets.


  1. Do your box jumps at the beginning of your workout to fire up your nervous system.
  2. Get those box jumps in to fire up your fast twitch muscle fibers. A higher and more explosive jump results in more muscle activation.
  3. Caution: Build up your height slowly. Try and use Plyo Boxes as they are more stable. At one point I was using steppers and when I landed horribly I came a tumbling after.

So Jump Around, my friends.

Category: TRAINING