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Exercise handout — move better, feel better.
Box Jumps (Low Box)
Jumping onto a low box and stepping down. Plyometric exercise for power development and landing mechanics.
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
step_box
Home Options
- step or plyo box
No equipment? Try: sturdy step, plyo box
Dosage
4
Sets
8
Reps / Time
90 sec
Rest
explosive jump, controlled step down
Tempo
Step-by-Step Guide
Set up
- Place a sturdy low box (6-12 inches) in front of you
- Stand arm's length away from the box
- Feet hip-width apart, knees slightly bent
Step 1 of 6
Swing arms back and bend knees
Step 2 of 6
Explosively jump onto the box
Step 3 of 6
Land softly with both feet on the box
Step 4 of 6
Stand up tall on the box
Step 5 of 6
Step down (don't jump down initially)
Step 6 of 6
Reset and repeat
Breathing
- Exhale on jump
- Inhale on landing
Form Cues
- Land softly like a cat
- Land with your whole foot, not just toes
- Absorb the landing through your legs
- Step down to preserve your joints
Common Mistakes to Avoid
- Landing heavily/loudly
- Jumping down instead of stepping
- Box too high initially
- Knees caving on landing
Safety Information
Advanced plyometric. Must pass all return-to-impact criteria. Avoid with foot/ankle pain.
Progressions
Higher box, consecutive jumps, depth jumps
Regressions
Lower box, step up instead of jump
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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.