Box Jump (low box)

Setup

- Prepare and inspect the required equipment (plyo box) and clear enough space for the full movement and safe exit.

- For Box Jump (low box), keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Clear the landing area, set the required stance or box height and practise one low landing first.

Execution

- Load hips and knees, jump with intent, land with soft knees following the toes and reset before the next rep.

Range, tempo and breathing

- Perform 3 × 5–10 repetitions as clear repetitions. Reset, accelerate with intent and absorb or catch under control.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not chase height or distance after landing quality drops. Lower the target or switch to a step or squat.

Regression and progression

- Use less load, a lower target or a simpler non-explosive version and reset between repetitions.

- Add load, height, speed or distance only while every catch or landing remains quiet and controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.