Buzz
Last week, I tried box jumps for the first time. Sure, I’ve hopped onto random boxes in the past, but it wasn’t until I visited a gym with a proper plyo box—specifically designed for jumping—that I truly understood the fun behind it.
At their core, box jumps are straightforward: you leap onto a box. I did just that. But then the question arises: what comes next? Here’s what you need to know about incorporating box jumps into your workout routine:
Stepping down after the jump is gentler on your joints compared to jumping down.
Avoid overexertion: Jumping exercises can lead to injuries if not done carefully. During my first attempt, I limited myself to five sets of 5-10 jumps.
Long rest periods between sets are key for maximizing jump height. Box jumps are a power-based exercise, requiring your muscles to generate maximum force in the shortest time. For optimal performance, rest for three to five minutes between sets. You can fill this time with other exercises, like push-ups.
One of the most exciting aspects of box jumps is pushing yourself to conquer higher heights. Some boxes offer a single fixed height, but the one I used featured three adjustable levels (20, 24, and 30 inches). While I managed all three, I’ll admit: facing a 30-inch box for the first time, unsure if you’ll stick the landing, is both terrifying and exhilarating.
If 20-inch box jumps seem daunting, start with an aerobics step. These can often be stacked to reach your desired height, typically up to around 12 inches.
Beyond standard vertical jumps, there are more advanced techniques to explore. I particularly enjoy the variations demonstrated in this Men’s Health video:
Leap with both feet but land on only one.
Begin the jump on a single foot. (This is extremely challenging—test it out with an aerobics step first!)
Start from a seated position with the box in front of you. When you crouch before jumping, you’re essentially storing energy in your muscles and tendons, like stretching a rubber band. Sitting eliminates this advantage, making the jump significantly more difficult.
During my next gym visit, I observed teenage gymnasts performing even more creative moves with the plyo box, such as jumping onto a bosu ball and transitioning into a no-hands cartwheel. While I won’t be attempting that anytime soon—and wouldn’t recommend it—it perfectly highlights my point: box jumps are an absolute blast.
