Box jump

How to do it

1. Stand in front of a sturdy box at a comfortable distance with feet hip-width.
2. Bend your hips and knees slightly, swinging your arms back for momentum.
3. Explosively extend your legs, driving your arms forward and up.
4. Jump onto the box, tucking your knees to land with full feet on top.
5. Land softly with bent knees and an upright torso on the box.
6. Step down off the box rather than jumping back to protect your joints.

Common mistakes

• Jumping down off the box, stressing the knees
• Landing with the knees caving inward
• Choosing too high a box and landing in a deep squat

Other variations

• Broad jump
• Lateral box jump