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Quadriceps · Intermediate

In and Out Box Jump

Plyometric lower-body drill developing power, rhythm, and landing control.

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In and Out Box Jump demonstration

Exercise overview

Training details

QuadricepsGlutesCalves

Equipment

Box

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand straddling a low stable box with one foot on the floor to each side and the knees softly bent.
  2. 02Swing the arms and jump both feet inward onto the top of the box.
  3. 03Land quietly in a balanced athletic stance with the knees tracking over the toes.
  4. 04Jump or step both feet back out to the floor on opposite sides of the box and absorb the landing.
  5. 05Continue the in-and-out pattern at a controlled rhythm, stopping if the box shifts or foot placement becomes inaccurate.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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