The box jump is part of a progression to dynamic resistance exercises such as cleans, snatches, jerks, and thrusters. In the box jump, the athlete starts from a standing position and attempts to jump onto a platform (for example, a box, bench, or other stable surface).
Do not attempt box jumps onto a surface that is unstable or will not support your weight.
The box jump is considered a multi-joint activity in that the ankle, knees, hips, spine, and arms are all part of the movement.
Athletes should start with a low platform and become familiar with the movements before advancing to larger heights.
The athlete starts in a standing position facing the platform.
The movement begins with the athlete dipping (flexing hips and knees) and rotating the arms back.
The athlete then pushes off the ground (weight mid-foot) and extends hips and knees. The arms are rotated forward to provide additional upward force. The heels are first to leave the ground.
The athlete must prepare to land during the airborne phase – flexing the hips and knees in preparation for absorbing force.
The athlete lands into a quarter-to-half squat position on the platform, weight mid-foot for balance.
The athlete completes the movement by extending the hips and knees – standing tall.