Box jumps

What you need

Players

1 to 8 players

Time

5 to 8 min

Level

Intermediate

Equipment

Plyo box, Mat

Ball fed by

Not needed

Space

Open floor, off the court

Setup

1. One stable plyo box, 30 to 50 cm (12 to 20 in) tall, on a non-slip floor with a mat in front.
2. The athlete stands about 50 cm (20 in) from the box, feet hip-width apart.
3. Reset fully between jumps: each rep is one quality effort.

How it runs

A low plyo box and a mat. The athlete swings the arms, jumps up onto the box and lands softly in a quarter squat, stands tall, then steps back down. The goal is a quiet, balanced landing.

Time and reps: 3 sets of 5 jumps, about 90 s rest between sets; a 30 to 40 cm (12 to 16 in) box for younger athletes.

Coaching points

• Swing the arms back as you load, then drive them up as you jump.
• Land softly with the whole foot on the box, knees over the toes, hips back.
• Stand all the way up on top before stepping down.
• Step down one foot at a time; never jump down backwards.

Ways to change it

• Use a step or a lower box for beginners.
• Step up onto the box with one leg for a strength version.
• Add a pause in the landing squat.

Safety