Multiple Box Depth Jumps

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Classification

Utility: Plyometric
Mechanics: Compound
Force: Push
Function: Leg Ext (Vertical)
Intensity: High

Instructions

Preparation

Position plyo boxes in series spaced apart with room to jump between each box. Stand in front of first box with narrower than shoulder width stance.

Execution

Jump to first box landing with both feet, drop to floor then immediately jump to next box. Repeat until last box is reached.

Comments

Plyo boxes can be of same height or of progressive heights arranged from lowest to highest. Greater box heights decrease ground reaction time. Unless box heights are 12" (30 cm) or less, step off of edges of each box instead of jumping up and off of boxes. If boxes are deep, land on box, then step to far end of box before stepping off.

Spine is kept straight during jump push off and jumping up to short boxes. However spine flexes when legs are pulled up onto taller boxes. Consequently, spine also extends just before final landing.

Force (Articulation)

Dynamic

Static


Exercise Directory | Plyometrics: Function & Intensity / Type

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