Box Jumps Plyometrics

plyometric training program
Box Jumps For Plyometrics

Box jumps for plyometrics is a key ingredient in any program that designed to improve your vertical leaping ability and explosiveness.

My sport was basketball.

I was a little guy (5’8) so I had to work extremely hard in the gym to get stronger, faster, and jump higher because my height was not in my favor.

I also didn’t know what following a program was like when I was younger.

I would just go out everyday and try to dunk on my goal. Start off at 8 ft and then raise the goal 3 to 6 inches after a few dunks until I couldn’t go

any higher. I would also do the same drills in my street each day. Sprints running mailbox to mailbox, jump rope, calve raises, all sorts of things.

My parents must have thought I was crazy. Because I was wanting to do anything and everything to be able to jump higher.

In this blog I’ll cover:

We believe in training hard and equipping our athletes with the right tools to get stronger, faster, and improve their vertical. If you want the same then check out our K2 Plyometric training program designed to improve vertical and explosiveness.

Box Jumps & Plyometrics

In the video below you will see some exercises from our basketball athlete Gil.

Check it out:

Plyometric Jump Training

The exercises are pulled from our K2 Plyometric jump training program.

It’s often used by:

  • basketball athletes
  • volleyball platers
  • football
  • or honestly any sport or athlete who wants to improve their explosiveness and jumping ability

Let’s break down a few of the exercises that you saw in the video:

Plyometric Jumping Exercises

There are a ton of plyometric exercises! That’s actually what makes agility, speed, and plyometrics training so fun!

We are training for sports.

So we train our body to be ready for anything.


Lateral movements, one leg, sprinting, backpedal, crossover running, reacting to a defender while playing defense and so much more.

If you train plyometrics properly you can really see an improvement in your test (40 yard dash, vertical jump, pro agility, etc) and vice versa

if you train plyo’s the wrong way

…you can end up “over reaching” or even worse “over training” and not seeing the results that you want.

That’s also why we preach the importance of mobility training so much.

Train hard.

Recover harder.

Check out some of our mobility classes to help you recover, optimize positioning and improve performance.

Power Skip Or Skip For Height For Plyometrics

We use this drill to maximize single leg jumping and running efficiency and mechanics.

Give it a try by doing 3 sets of 20 yards.

We have two variations:

  • power skip for height
  • power skip for distance (covering as much ground as possible each jump)
Great drill to improve running and jumping mechanics

Single Leg Eccentric Box Jumps For Plyometrics

I have spoken a lot about the importance of muscular loading in the eccentric phase of the lift.

The eccentric phase is when you are “stretching” the muscle or in the case of the video Gil was performing a single leg box jump but I had him

control down in the “loading” phase of the jump for 3-5 seconds.

This helps to make sure we are creating the optimal movement patterns.

When you control down you are able to focus on good form and positioning.

That’s actually why we start off in our jump training with a lot of isometric holds and eccentric loading.

To get the muscles to fire properly first and then begin to load the muscles with weight but have the athlete show control using a tempo.

box jumps plyometrics

Russian Jumps

To get more explosive and jump higher you have to get…


We utilize the Bulgarian split squat and many variations of it in our jump training program because it demands the athlete to:

  • have good stabilization of the ankle, knee, and hip
  • improve single leg strength (unilateral training) aka one arm or one leg is always a great way to train
  • athlete is less likely to have a lateral shift and over compensate in muscles as you see in a back squat often

The Russian jump is a beautiful exercise that requires strength, balance and your ability to react and be quick on your feet.

Check out our NFL athlete training in the off-season demonstrating it very well

box jumps plyometrics
Plyometric training at it’s finest 🙂

Box Jumps Plyometrics Do’s & Dont’s

If you don’t want to rupture your achilles tendon or end up with trashed shins and bleeding then take note here.

Just like every training method it’s all about control, owning the positions and progressing gradually.

You also don’t want to just do the same box jump every time you train.

Vary it up:

  • single leg (land on 2 feet then progress to landing on 1 foot)
  • do lateral box jumps
  • seated box jumps
  • depth drops
  • There are so many exercises that I could name off but that is besides the point. Vary the exercises and mix it up.

Box Jump & Plyometric Training Do

  • land on the box softly (like a cat) to where you can’t even here yourself land
  • have a foam box (if you have access)
  • start of at a low height and gradually increase the height
  • step down from the box (in most cases) if you jump down control and land in a good position

I go over the details and breakdown what I’m talking about in this video:

The landing and knee position is the most important.

Box Jump Plyometric Training Dont’s

  • Do a TON of box jumps (if you do have good form)
  • Slam your feet on the box and land really hard
  • Land with your knees crashing in
  • Jump down from the box without “absorbing the contact” (land with bent legs like in the video)
  • Try and jump boxes so high for no reason
  • Do them everyday

Secret To Unlocking Your Highest Jumping Ability

It’s called Contrast training or you may have heard of Post Activation Potentiation.

It’s enhances your neuromuscular efficiency.

What the heck does that mean?

It’s a way to train your nervous system to communicate quickly to your muscles.

Here is how to do it.

  • Load your muscles with a HEAVY compound lift
  • immediately after the heavy lift use the same movement pattern and jump

Let me give you an example:

Example 1:

A heavy back squat x 5 reps followed by 5 tuck jumps right after your back squat

Example 2:

Heavy split squat lunges x 5 reps followed by 10 alternating jumping lunges

When you do the heavy weight first. You are telling your body that you need to recruit a ton of muscle fibers to achieve the lift.

When you go directly into your plyometric exercise right after your nervous system still thinks it needs to be firing on all cylinders and you can

utilize that “extra juice” you have available.

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Box jumps and plyometrics can be FUN!

As I talked about in sports we are required to be able to react and respond to any situation.

To improve your vertical leaping ability and get faster you have to...

...get STRONGER!

I also shared about how contrast training is the secret to unlocking your jumping ability. The cliff notes are:

  • lift heavy first
  • then immediately after the lift do a plyometric exercise with the same movement pattern

Want to join our plyometric Jump Training Program? Click here and get in on the exact program we use with our athletes to take their game to the next level!

Join the program thousands of athletes (includes NFL athletes) who trust our programming to get them stronger, faster and improve performance. 

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