Exercise guide
Front Box Jump
The Front Box Jump is a two-foot plyometric jump onto a raised platform. The hamstrings are listed as primary, although the quadriceps, glutes, calves, and hamstrings all contribute substantially to the takeoff and landing. Box height should match the athlete's ability to land safely.
Training context
Setup Cues for the Front Box Jump
Place the box on a level, nonslip surface and stand close enough to reach it without diving forward. The landing area should be fully visible before the jump.
A higher box does not always represent a more powerful jump. Excessive hip and knee tucking can place the feet on a high box without increasing actual takeoff height.
Technique overview
Land fully on the box
Begin with a balanced stance, use a short countermovement, and extend the hips, knees, and ankles to jump. Land with both feet completely on the box and absorb force through the legs. Stand under control, then step down one foot at a time rather than repeatedly jumping backward.
Treat this as an overview and use a range, pace, and setup you can control.