PlyometricsIn review

Box Jump

A two-foot jump from the floor to a stable raised box.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Jump
Modality: Plyometrics
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: High
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Face a stable box at a distance that allows a balanced takeoff.

Do the rep

Dip through the hips and knees, then jump onto the box.
Land with both feet fully supported and stand under control.

What counts as a rep

A rep counts when both feet land fully on the box and you reach a stable full stand.

One rep starts with both feet on the floor and ends in a stable full stand with both feet completely on the box.

Breathing

Breathe in before takeoff; exhale as you jump and settle on the box.

Cues

Jump to the center
Land softly
Stand before stepping down

Common mistakes

Landing near the edge
What you seePart of either foot is close to or beyond the box edge.
FixUse a lower box and aim for the center of the surface.
A centered landing reduces the chance of missing the support surface.
Staying crouched on the box
What you seeThe hips and knees remain bent before stepping down.
FixStand fully and show balance before leaving the box.
A full stand shows control before the descent from the box.

Stop the set if

Stop if you feel sharp pain.
Stop if the box shifts or you cannot land with both feet fully supported.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Quadriceps · moderate confidence
Glutes · moderate confidence
Calves · moderate confidence

Assisting

Hamstrings · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Bodyweight + Box step

Choose a stable, non-slip box height that supports a centered two-foot landing.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Manual

How this page was checked

Draft. A specialist reviewer has not signed this off yet.

Draft text is original and based only on the Wave-1 CSV and planning brief catalog/wave-1/053-box-jump.md; no human review is complete.
The planning brief's assigned independent-source research is not complete.
Anatomy, technique, breathing, stop cues, and common-error guidance remain planning judgments pending the assigned review tier.
Candidate programming vocabularies, exact relation edges, and public tracking support remain unreviewed and fail closed.
The brief marks box-step as optional, but a box jump requires a stable box; box-step is required pending review.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.
Pass 2 limits setup_notes to equipment settings or leaves it empty when no equipment-specific setup applies; this equipment judgment requires review.
Pass 2 removes distance because the movement and rep standard do not define a jump-distance target; this narrowing requires review.

All instruction and web text is original Allena draft text written from the Wave-1 CSV and record brief. No competitor or free-exercise-db instruction text was copied.

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