Box jumps are a widely utilized exercise for increasing lower body power output. They are great for increasing neurological recruitment of the lower body and optimal landing mechanics. There are many variations and modifications for this exercise which can be progressed or regressed for the level of the athlete.
The box jump has many more benefits than similar vertical power output exercises such as a standard vertical jump. Landing on the box reduces the eccentric load on the lower body required to absorb energy into the legs when falling from a normal jump height. This can improve programming by promoting plyometric activity without beating up the lower body as much. Quicker recovery from day to day allows the athlete to increase their training volume.
It is important as a coach or an athlete to focus on landing mechanics involved with box jumps to ensure injury prevention on and off the field. Emphasizing a proper landing position on a box can easily be transferred to real time athletics or training. A common error with box jumps is landing in a deep squat position. This only proves the level of hip mobility in an athlete and not necessarily jumping capabilities. If the athlete is incapable of landing with good posture and mechanics, reducing the height of the box is most often a quick fix until they are capable of creating higher power outputs, or are more comfortable with their landing technique.
