The box jump is a full-body and lower-body explosive power workout that taxes the glutes, quads, calves, and hamstrings. The purpose of this exercise is to improve lower-body strength, power, and coordination, focusing on helping athletes use box jumps for vertical gain in their respective sports. Many athletes will use this exercise to help with jumping, sprinting, and running mechanics.
This plyometric move will allow the lower-body muscles to improve their quick-twitch fibers, helping you become faster and more powerful with vertical jump boxes. The purpose of the box jumps is not only to improve your explosiveness and speed, but it can also lead to thousands of calories burnt during gym sessions.
Beginners and other limited gym-goers can still reap the same explosive benefits as traditional box jumps with less intensive variations, such as step-ups, lower boxes, and other strength-building exercises, before they begin with more complicated plyometric movements.
1. Seated Box Jump
The seated box jump is a beginner version of the box jump alternative that helps beginners learn to do the proper box jump form. The seated box jump will work the quads, glutes, hamstrings, and vales. This exercise is good for new and young athletes who may not be comfortable with box jumps.
Alternatives to the seated box jump are the one-leg seated box jump, depth drop, weighted box jump, assisted box jump, and squat jump. One mistake to avoid during this exercise is to let your knees cave in during a jump. Users can prevent this mistake by pushing their knees outwards and using a spotter.
The toughness level of this exercise is a 4 out of 10 since it will be for beginners and young athletes who cannot yet land and take off safely.
2. Depth Drop
The depth drop is a more complicated box drop exercise that works on the ability of the legs to absorb force, produce more force for the second jump, and keep an athletic stance during the entire range of motion. This exercise is good for athletes and weightlifters who need to work on the clean and jerk and the catch portion of this Olympic movement.
Alternatives to the depth drop include the single-leg depth drop, the broad jump, single-leg box jump, squat jump, and weighted squat jump. One mistake to avoid during this exercise is staying too long on the ground after the depth drop. Users can prevent this mistake by taking off as soon as they land and using their arms for more power.
The toughness level of this exercise is a 5 out of 10 since it requires landing technique and a change in force production.
3. Weighted Box Jump
The weighted box jump is an advanced box jump alternative that works the quads, hamstrings, glutes, and calves to a higher degree than a bodyweight box jump. The added weight in the box jump makes the jump harder and provides more resistance to the user. This can be helpful for weightlifters who want to improve their relative strength and athletes who need to increase their jumping power.
Alternatives of the weighted box jump are the weighted squat, weighted squat jump, weighted single-leg squat, weighted single leg box jump, weighted depth drop, and weighted seated box jump. One mistake to avoid during this exercise is choosing a box height that is too high. Users should start small with their box jump and then begin to build after they have mastered each height safely.
The toughness level of this exercise is a 6 out of 10 since it requires more lower-body strength and power.
4. Static Box Jump
The static box jump is a vertical jump box exercise and static jumps exercise that removes any elastic energy and requires the user to be more explosive to reach the top of the box. This exercise is good for weightlifters who want to build the bottom of their squat position and athletes who need to develop more lower-body force.
Alternatives of this exercise include the box jump, weighted box jump, broad jump, single-leg static box jump, and weighted static box jump. One mistake to avoid during this exercise is to use elastic energy to get to the top of the box. Users can prevent this mistake by using a spotter and coach to help them stay in the athletic stance before jumping.
The toughness level of this exercise is a 5 out of 10 since it takes more neuromuscular coordination than a typical box jump.
5. Broad Jump to Box Jump
The broad jump to box jump is a concentric box jump variation that works the quads, hamstrings, calves, and gastrocnemius. This exercise is good for weightlifters who need to work on Olympic lifting and for athletes who want to change the air force production quickly. Basketball, football, and tennis players will benefit from this exercise.
Alternatives of the broad jump to box jump are a depth drop to broad jump, single-leg broad jump to two-footed landing, single-leg broad jump to single leg box jump, single-leg box jump, and weighted broad jump. One mistake to avoid during this exercise is doing a broad jump that is too far. Users can avoid this mistake by measuring the distance beforehand and choosing a lower box than usual for their box jump.
The toughness level of this exercise is a 6 out of 10 since it requires more coordination, horizontal jumping power, and vertical jumping power.
6. Countermovement Box Jump
The countermovement box jump is one of the main box jumping drills that work the quadriceps, hamstrings, gastrocnemius, core, and hips. The purpose of this exercise is to measure an athlete’s explosive power and can be used by coaches and trainers to see a person’s lower-body power and strength. Since the user will not be using the arm swing, this is a suitable exercise to measure and isolate lower-body power.
The countermovement box jump alternatives are the countermovement one-leg box jump, countermovement weighted box jump, isolated box jump, and static box jump. One mistake to avoid during this exercise is to use your arms. Users can prevent this mistake by using a coach and keeping their arms still during the jumping movement.
The toughness level of this exercise is a 5 out of 10 since it can be awarded to learn how to jump without using your arms.
7. Hurdle Hops to Broad Jump
The hurdle hop to broad jump is one of the main box jumps variations that works on the athlete’s agility and power in the same exercise. This exercise combines agility and lower-body strength by taxing the hips, core, neuromuscular coordination, hamstrings, quadriceps, glutes, and gastrocnemius. This exercise is good for athletes who need quick feet and jumping explosiveness, such as soccer players.
Alternatives to this exercise include single-leg hurdle hops to box jump, single leg hurdle hops to single leg box jump, and lateral hurdle hops to lateral broad jump. One mistake to avoid during this exercise is to cave your knees in during the landing. Users can prevent this mistake by driving their knees outward and landing softly.
The toughness level of this exercise is a 6 out of 10 since it requires quick-twitch muscle fibers.
8. Single-Leg Box Jump
The single-leg box jump is a concentric box jump variation that works the quadriceps, hamstrings, core, gastrocnemius, and glutes. Since the user will only be going one side at a time, it can work with any unilateral imbalances and fix power imbalances. This exercise is good for weightlifters who need to work on the catch position during Olympic lifts and athletes who want to work on single-leg power and strength.
Alternatives to the single-leg box jump include the single-leg broad jump, single-leg depth drop, single-leg hurdle hops to box jump, and single-leg hurdle hops to single leg box jump. One mistake to avoid during this exercise is landing uncentered on the box. Users can avoid this mistake by focusing on jumping in the middle of the box and keeping their toes pointed forward.
The toughness level of this exercise is a 7 out of 10 since it requires more coordination and form.
9. Split Box Jump
The split box jump is a box jump progression that isolates the push-off, and landing like you would find with running form, helping sprinters, weightlifters who need to work on the Olympic lifts, and other cardiovascular athletes with their sprinting form.
Alternatives of the split box jump are the weighted split box jump, plyometric running drills, reverse lunges, jump lunges, and resistance band running. One mistake to avoid during this exercise is choosing boxes of the same height. Users can prevent this mistake by measuring the boxes ahead of time and selecting a box in the back that is a lower height.
The toughness level of this exercise is a 6 out of 10 since it requires full-body coordination.
10. Burpee Box Jump
The burpee box jump is one of the main box jumping drills that is a cardiovascular and plyometric exercise in one. This exercise is good for working the shoulders, upper back, core, hips, quadriceps, glutes, hamstrings, and gastrocnemius during the push-off and the jumping portion of the exercise. Athletes will benefit from this exercise to work on their upper and lower-body power.
Alternatives of the burpee box jump are the single-leg burpee box jump, single-leg burpee single leg box jump, burpee, weighted burpee, and weighted box jump. One mistake to avoid during this exercise is not going all the way on the floor during the burpee. Users can prevent this mistake by touching their chest to the floor and pushing off with their arms.
The toughness level of this exercise is an 8 out of 10 since it requires more cardio than other box jump variations.
What to know about Box Jump variations?
Box jump variations are helpful for athletes who want to work on their explosiveness and power, along with weightlifters who need to build their Olympic catching stance for lifts like the clean and jerk. Furthermore, beginners can use box jump variations to make the exercise safer.
What are the common mistakes in doing the Box Jump Variations?
Common mistakes with the box jump variations are landing with your knees caving in, choosing a box that is too high, not learning the proper landing form, and not landing on your heels.
Which type of Box Jump variation is beginner-friendly?
The best beginner-friendly box jump variations are the seated box jump and static box jump.
Which type of Box Jump variation is good for weightlifters?
The bet box jump variation for weightlifters is the depth drop and the weighted box jump.
Which type of Box Jump variation is good for athletes?
The best box jump variation for athletes is the depth drop, broad jump to box jump, countermovement box jump, hurdle hops to box jump, single-leg box jump, and burpee box jump.
Which type of Box Jump variation is good for bodybuilders?
The best box jump variation for bodybuilders is the burpee box jump for cardio.
Which Box Jump Variation is more difficult than Regular Box Jump?
The box jump variations that are more difficult are the weighted box jump, broad jump to box jump, countermovement box jump, hurdle hops to broad jump, single-leg box jump, and burpee box jump.
Which Box Jump Variation Should You Do for Aiming Quads?
The best box jump variation for your quads is the weighted box jump, broad jump to box jump, and single-leg box jump.
Which Box Jump Type Exercise works the Glutes more?
The best box jump type exercise for your glutes includes the exercises that focus on landing and then explosively jumping, such as the single-leg box jump, split box jump, Harold shops to broad jump, and broad jump to box jump.
Do Box Jump Variations act on Different Muscles?
Box jump variations tax the muscles to differing degrees, such as the burpee box jumps working on the upper body and core and the single-leg box jumps working on unilateral strength.
What are the alternatives to Box Jump Exercises?
The alternatives to the Box Jump exercise include the following.
- Seated Box Jump
- Depth Drop
- Weighted Box Jump
- Static Box Jump
- Broad Jump to Box Jump
- Countermovement Box Jump
- Hurdle Hops to Broad Jump
- Single Leg Box Jump
- Split Box Jump
- Burpee Box Jump
