Box Jump to Soft Landing

This low-impact plyometric exercise enhances tendon stiffness and leg power through controlled, concentric, and eccentric muscle actions.

Plyometrics, as systematized by Yuri Verkhoshansky · Track and Field training, adapted for broader athletic development. · To improve lower body power, enhance reactive strength, and increase tendon stiffness for force transmission. It addresses the desire for explosive movement with a strong emphasis on joint protection. · Begin with 3 sets of 3-5 repetitions. Focus on perfect form over quantity. Rest for 60-90 seconds between sets to ensure full recovery and maximal power output. Perform 1-2 times per week as part of a comprehensive training program. Gradually increase repetitions (up to 6-8), sets (up to 4-5), or box height as strength and technique improve.

Why it works

Box jumps train the stretch-shortening cycle, which is fundamental for power development. The elevation of the box reduces the eccentric load of the jump itself, making it lower impact than jumping from the ground. The emphasis on a soft landing then specifically trains the eccentric control and shock absorption capabilities of the muscles and tendons. This controlled eccentric phase helps to precondition tendons, increasing their resilience and stiffness over time, which improves force output and injury prevention. The precise landing mechanics teach the nervous system to absorb force efficiently, reducing peak joint loads.

How to practice

How to perform the Box Jump to Soft Landing:

1. Set Up: Select a sturdy box or platform appropriate for your current fitness level. Start with a lower box if you are new to plyometrics. Stand facing the box, about one foot's length away, with feet hip-width apart.
2. Initiation (Pre-load): Perform a shallow countermovement squat, swinging your arms back behind you. This loads the muscles and prepares for the explosive jump.
3. Explosion (Concentric Phase): Drive powerfully upwards and forwards from the balls of your feet, swinging your arms forward and up for momentum. Aim to land softly and fully on top of the box.
4. Landing (Eccentric Phase): Land gently on the entire foot, absorbing the impact by bending at the knees and hips, allowing your glutes and hamstrings to take the load. Your torso should remain upright, and your knees should track over your toes. Avoid making a loud thudding sound; aim for a silent, 'cat-like' landing.
5. Recovery: Once stable on the box, stand tall, fully extending your hips and knees. Step back down off the box rather than jumping down, to conserve energy and reduce impact on the descent.

Breathing Cues:

• Inhale: During the pre-load (countermovement squat).
• Exhale forcefully: As you explode upwards.
• Inhale softly: As you land on the box, allowing the breath to support the absorption.
• Regular breathing: During recovery.

How to perform the Box Jump to Soft Landing:

1. Set Up: Select a sturdy box or platform appropriate for your current fitness level. Start with a lower box if you are new to plyometrics. Stand facing the box, about one foot's length away, with feet hip-width apart.
2. Initiation (Pre-load): Perform a shallow countermovement squat, swinging your arms back behind you. This loads the muscles and prepares for the explosive jump.
3. Explosion (Concentric Phase): Drive powerfully upwards and forwards from the balls of your feet, swinging your arms forward and up for momentum. Aim to land softly and fully on top of the box.
4. Landing (Eccentric Phase): Land gently on the entire foot, absorbing the impact by bending at the knees and hips, allowing your glutes and hamstrings to take the load. Your torso should remain upright, and your knees should track over your toes. Avoid making a loud thudding sound; aim for a silent, 'cat-like' landing.
5. Recovery: Once stable on the box, stand tall, fully extending your hips and knees. Step back down off the box rather than jumping down, to conserve energy and reduce impact on the descent.

Breathing Cues:

• Inhale: During the pre-load (countermovement squat).
• Exhale forcefully: As you explode upwards.
• Inhale softly: As you land on the box, allowing the breath to support the absorption.
• Regular breathing: During recovery.