LegsQuadsCoreCalvesGlutesHamstringsintermediateRare
Jump Box Over (Male)
How to do it
- 1Stand to one side of a stable plyo box and jump laterally onto and over it, landing on the floor on the opposite side.
Coaching cues
- Place a stable box in open space and stand beside it with feet hip‑width, knees soft, and chest up.
- Brace your core, hinge slightly at the hips, and dip into a quarter‑squat while swinging the arms back.
- Drive through the feet to jump up and laterally onto the box, landing softly with both feet flat, knees tracking over toes.
- Immediately continue across the top and descend to the far side by a small hop or controlled step, landing softly on mid‑foot and absorbing with the hips and knees.
- Reset posture on the floor, turn to face the box from the new side, and repeat back.
- Keep a neutral spine throughout; avoid valgus knee collapse and do not catch the toes on the box.
- If control or landing quality degrades, step down or lower the box height.
Equipment
bodyweight
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