Forward box jump on single leg



  • Improved speed and vertical jumping ability.
  • Improved ability to absorb impact in the joints and land safely.


  • No excessive tension in calves/back of lower leg.
  • Should be able to dominate the jump with the thighs and calves, and not the lower back and arms.
  • Should be able to perform a stable landing with two feet.


  • Standing with feet shoulder-width apart straight in front of a plyometric/stepper box, chest high, shoulders back.

How to Do the Movement:

  1. Squat down while swinging arms back. Swing arms forward quickly and jump off both feet. Land on one foot on the box.
  2. Land on the ball of your foot with your toes straight, using your calf to stabilize the landing.
  3. Hold the landing in a bent knee position for 2 seconds, then repeat again on the same leg. When one leg is complete, switch feet.


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