The box jump is a plyometric exercise that involves jumping from the floor onto a box or other elevated surface. Box jumps are an excellent way to increase explosive power and further develop strength through the lower body. Not only that, but they help to improve your vertical jump height and increase your overall athletic performance.

Box jumps require the use of your entire lower body to perform; this includes the glutes, hamstrings, quads, and calves. They must all work together to generate enough force and strength to jump to an elevated surface.

The box jump has a great carryover to athletics, especially in, but not limited to, sports that require jumping. As a matter of fact, with the use of box jumps you will not only see its application in sports, but other lower body exercises and activities.

A major benefit of box jumps is the ability to work on vertical jump height without the same impact on the joints that you might find with other plyometric exercises. When you jump to a box, the elevated surface takes away some of the downward forces when landing that can be jarring to someone with achey ankles, knees, or hips.

A common mistake when performing box jumps is choosing a box that is too high. If you are not ready to reach the height of the box, you are at risk of injury fit you fall over trying to reach it. This can happen by not having a sturdy base when you land or umping into the box instead of onto the top of it. Falling can potentially lead to injury.

Does this mean you should not try box jumps in the first place? Of course you should try them, but they require progression like any other exercise that you do in the gym. Start with a low box that you know you can reach the height of. Slowly increase the height of the box over time as you progress in your ability to jump higher.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

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