Box Jump

Also written as NAT Box jump

Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.

What it trains

gluteus maximus, quadriceps

Also: calves, hamstrings, core

Equipment

plyo box or stable platform

Setup

Stand a comfortable step back from a stable box at a height you can land on with good position.
Feet about hip width.

Execution

1.Dip and swing the arms back, then jump up onto the box.
2.Land softly in a quarter squat with the whole foot on the surface.
3.Stand tall on the box, then step back down rather than jumping down.

Breathing

Reset the breath between reps.

Form cues

Land quiet and absorb — do not slam onto the box.
Step down between reps to save the joints.
Pick a height you land on well, not the tallest one available.

Common mistakes

Choosing a box so tall you have to tuck the knees to clear it.
Jumping back down and accumulating impact.
Landing on the toes at the edge of the box.

Safety

Use a stable box that will not tip or slide, and step down between reps. Missed box jumps are a common source of shin injuries.