How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Conditioning
Box Jump
Jump to a box you can stick. Step down.
intermediateGym floorStudio
Full body · Quads · Glutes · Other
See it move
One clean rep, then a full demo
The picture locks the shape. The clip is tempo. YouTube is a real set. Pause either if you need to.
10-second clip · one clean rep · muted loop
Box Jump
NASM
How to handle weight
Height you can land on like a cat. Progress box height only when landings are silent.
Usual programming
3–5 × 3–5.
Caution
Step down. Do not rebound off a high box. Land quiet, full foot. Skip if Achilles or knees are angry. Start lower than your ego wants.
Setup
Load hips, jump, land quiet, stand tall, step down.
Cues
- Soft knees on landing
- Don’t rebound off the box
- Pick a height you own
Common mistakes
- Jumping to a too-high box
- Landing in a pancake
- Jumping down
Home swap
Step-up or squat jump to a low target
