Lateral Box Jump

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Place a sturdy plyometric box on a flat, non-slip surface. Choose a height appropriate for your ability — start lower if new to lateral jumps.
   • Stand to one side of the box with feet hip-width apart, about one foot away from the box edge.
   • Engage your core and keep your chest up with a slight forward lean.
2. Step 2Execution
   • Bend your knees and push your hips back into a quarter squat, swinging your arms behind you.
   • Explosively drive off both feet sideways toward the box, swinging your arms forward and up for momentum.
   • Focus on pushing through the balls of your feet and extending your hips, knees, and ankles simultaneously.
   • Land softly on top of the box with both feet, absorbing the impact by bending your knees into a partial squat.
   • Pause briefly to stabilize your balance on top of the box.
3. Step 3Return
   • Step down carefully on the opposite side of the box — do not jump down to protect your joints.
   • Reset your stance at hip-width apart, about one foot from the box.
   • Ensure stable footing before initiating the next repetition.
4. Step 4Breathing & Tips
   • Inhale during the loading phase (bending knees) and exhale forcefully as you jump.
   • Focus on quiet, soft landings — loud landings indicate poor impact absorption.
   • Keep your knees tracking over your toes and avoid letting them collapse inward on landing.
   • Start with a lower box height and progress gradually as lateral power improves.
   • Maintain an upright torso throughout — avoid excessive forward lean on landing.