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Exercise handout — move better, feel better.
Box Jump (Low)
Explosive jumping onto box for power development. Only for those fully recovered with no symptoms during impact.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
box
Home Options
- step or plyo box
No equipment? Try: plyo box, sturdy bench
Dosage
3
Sets
6
Reps / Time
60 sec
Rest
4-8 jumps per set
Tempo
Step-by-Step Guide
Set up
- Stand facing a low box (12-18 inches)
- Feet shoulder-width apart
- Arms at sides
Step 1 of 4
Swing arms back while hinging slightly
Step 2 of 4
Explosively jump onto box
Step 3 of 4
Land softly with bent knees
Step 4 of 4
Stand fully, then step down carefully
Breathing
- Exhale on takeoff
- Breathe on landing
Form Cues
- Land soft and quiet
- Full foot landing on box
- Stand all the way up
- Always step down, never jump
Common Mistakes to Avoid
- Landing too hard
- Landing on toes
- Box too high
- Jumping down from box
Safety Information
Only if symptom-free. Always step down, never jump.
Progressions
Higher box
Regressions
Lower box, step-ups
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.