Plyometric Box Jumps

written by runnergirl training


Plyometric box jumps can be used with fitness steps or steps outside. As always, consult a physician before beginning a fitness program. When starting a plyometric program the box height should be no higher than 24 inches for men and 18 inches for women. If those are too high then focus the training on the ground to build strength and neuromuscular coordination. Later, attempt the box height again after sufficient training has occurred. See below for the workout!

Exercises:

Linear Box Jumps

1.     Start facing the box

2.     Swing arms as countermovement & jump & land on top of the box

3.     Step down from the box and repeat

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Lateral Box Jumps

1.     Start on the side of the box

2.     Swing arms as countermovement & laterally jump & land on top of the box

3.     Step down from the box and repeat

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finish

Quick Feet

1.     Start facing the box & with 1 foot on top of the box

2.     Alternate feet rapidly up & down the box

3.     Repeat for a time duration or number of steps

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Single Leg Box Jump

1.     Start facing the box

2.     Stand on 1 foot & jump onto the box, landing on that foot

3.     Step down and repeat

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Lunge On Box

1.     Start facing the box with 2 feet of space between you & the box

2.     Pick up 1 foot and lunge forward and land with that foot on the box

3.     Push off back to standing

4.     Repeat with same or other leg

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Lateral Lunge

1.     Start facing the box with 2 feet of space between you & the box

2.     Lunge with the foot closest to the box & land on the box

3.     Push off back to standing

4.     Repeat with same or other leg

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Step Down From Box

1.     Start on top of the box

2.     Step down & back up

3.     Use same or other foot

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Lateral Step Down From Box

1.     Start facing the side on top of the box

2.     Step down & back up

3.     Use same or other foot

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finish

Single Leg Switch On Box

1.     Start facing the box

2.     Stand on 1 leg & jump on top the box with other foot

3.     Step down & repeat

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finish

Lateral Box Jump Leg Switch On Box

1.     Start on the side of the box

2.     Stand on 1 foot & jump on the box landing on the other foot

3.     Step down & repeat

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finish