Front Box Jump

Also called box jump.

Works

Hamstrings, plus side glutes, adductors, calves, glutes and quads

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.

1. Perform a short squat in preparation for jumping, swinging your arms behind you.
2. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
3. Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

Cues

• Arms back, then throw them.
• Land soft in a quarter squat.
• Step down, don't jump down.

Common mistakes

• Landing in a deep squat (box too high)
• Jumping down off the box.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.