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Box Jump Up With 3 To 5 Second Hold

  • Stand behind a box with feet shoulder width apart and pointing straight ahead.
  • Squat down.
  • Explode up to the top of the box keeping the feet straight ahead and knees over the top of the mid-foot as shown. Land softly with the ankles, knees and hips bent. 
  • Hold for 3-5 seconds.
  • Step off box to return to starting position 
  • Repeat for prescribed number of repetitions.    

Progressions:

  • Increase height of the box as long as feet, knees and hips maintain proper form during exercise.
  • Box Jump Up Lateral With 3 To 5 Second Hold
  • Box Jump Up Rotating With 3 To 5 Second Hold