An athlete jumping onto a plyometric box in a gym
Jump Fitness

Box Jumps: How to Start Without Getting Hurt

Box jumps build explosive power, but missed jumps scrape shins and high boxes strain Achilles tendons. How to pick a box height, land right, step down, and progress safely.

By Up Is Jump Team2 min read

Box jumps are one of the best ways to build jumping power, and one of the easiest ways to bang up your shins. Here's how to start safely.

Pick the right box

  • Start low. 12 to 20 inches is plenty for most beginners. You should land easily with your knees bent about the same as when you took off.
  • Soft boxes (foam) are much more forgiving if you clip the edge. Wooden and metal boxes are less forgiving.
  • Stable. The box should not tip or slide. Never jump onto a chair or a stack of plates.

How to jump

  1. Stand close, about a foot from the box, feet hip-width apart.
  2. Swing your arms back, dip into a quarter squat.
  3. Explode up, driving your arms forward.
  4. Land softly in the middle of the box, both feet flat, knees bent and pointing over your toes, hips back. Quiet landings are good landings.
  5. Stand up tall on the box.

Step down, don't jump down

Jumping back down off the box adds a lot of landing force for no extra benefit, and it's hard on the Achilles. Step down, one foot at a time.

Common mistakes

  • Too high, too soon. If you're landing in a deep squat, the box is too high. That's showing how high you can tuck, not how high you can jump.
  • Fatigue. Most missed jumps happen late in a set. Keep sets short: 3 to 5 jumps.
  • Rushing reps. Reset between each jump.
  • Bad shoes. Running shoes with soft, high heels make landings wobbly. Flat, stable shoes are better.

How much and how often

For beginners: 3 to 5 sets of 3 to 5 jumps, once or twice a week, with full rest between sets. It's a power exercise, not cardio.

Progress slowly

  • Raise the box a couple of inches at a time.
  • Add one rep per set before adding height.
  • Try a seated box jump or a single-leg version only after the basics are easy.

See plyometrics for beginners for where box jumps fit in a jump program, and how to jump higher.

Photo: District Crossfit Class Warfare-50 by ROSE PHYSICAL THERAPY GROUP (photos · photo sets), CC BY 2.0.

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