Boxhopp

Boxhopp, also known as the box jump, is a plyometric exercise used in strength and conditioning to develop lower body power, speed, and coordination. The movement involves propelling the body from a standing position onto an elevated surface such as a sturdy box or platform, then stabilizing on the top before descending. Variants include two-footed jumps, single-leg jumps, and box jump-over movements. Some training protocols emphasize stepping down after landing to reduce impact, while others permit a controlled jump down.

Equipment and setup: A stable plyo box with a non-slip surface is essential. Heights commonly range from about 20 to 60 centimeters for beginners, with higher boxes used by advanced athletes. The training area should be clear of obstacles, and appropriate footwear with good cushioning and grip is recommended.

Technique and execution: Begin with feet about shoulder-width apart. Swing the arms back for counter-movement, then explode upward and forward to drive the body onto the box. Land softly with knees and hips flexed, maintaining a tall chest and a neutral spine. Stabilize on the box, then either step down carefully or jump down if the athlete is trained and supervised. Avoid collapsing the ankles or letting the knees collapse inward during landing.

Safety and programming: Start with low height and volume, focusing on technique. Typical prescriptions include 2–4 sets of 3–8 repetitions, with ample rest between efforts. Progression should emphasize higher height over higher repetition, and sessions should be scaled to the athlete’s experience and any preexisting injuries.

Benefits and considerations: Boxhopp can improve jump height, sprint performance, and overall athletic power. Risks include ankle or knee injury if performed with poor form or excessive height. Proper progression, supervision for beginners, and attention to landing mechanics are important.