Box jumps and jump squats: take-off and landing technique

What this exercise trains

Jumping practises producing force quickly and managing the landing that follows. The hips, knees and ankles act together, so both take-off and landing quality matter to the exercise.

Power practice works best when repetitions remain crisp and repeatable. A higher box may require more knee-tucking rather than a greater jump. Choose a height and number of attempts that leave room for a stable landing and a controlled finish.

Box Jump

Landing on a raised platform changes the destination and requires confidence that both feet will clear it. It can fit jump practice with a stable low box. Step down when appropriate, and remember that box height alone does not measure how far your centre of mass rose.

1. Practise stable two-foot landings before using a low, non-slip box.
2. Bend your hips and knees, jump onto the box and land softly with both feet fully supported; stand tall, then step down rather than jumping backward.

Technique points to remember

Absorb the landing through hips, knees and ankles, then regain balance before the next attempt. For box jumps, choose a height where you can land under control. Lower the box if you land very deep or lose balance. Box height also reflects how much you tuck your legs.

Start easier, progress deliberately

Start with a low box and individual jumps. Step down rather than immediately rebounding.

Where this exercise fits in your workout

For jump-power practice, jump early and rest between a few focused attempts. Circuits tire you faster. Use an easier height there and treat those repetitions as conditioning work.

Warm up with easier sets before these working sets.

Jump Squat

The squat leads into a vertical jump and a landing on the floor. It is useful for practising repeated take-off mechanics without a platform. Begin with modest height and reset between attempts; adding weight is a separate progression, not the default start.

1. First establish a comfortable controlled squat.
2. Dip into a shallow squat, jump upward and land softly with bent hips and knees; reset your balance between jumps and keep the landing space clear.