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Broad Jump to Box Jump
Expert - Cardio - Compound
Targeted Muscle Group
Upper Legs
Upper Legs
Core
Recommended Equipment
How to do it
The broad jump to box jump is a dynamic exercise that combines explosive lower body strength, coordination, and agility.
Stand with your feet shoulder-width apart, toes pointing forward. Bend your knees slightly, hinge at your hips, and keep your back straight. Swing your arms backward to generate momentum. Explode forward with maximum force, extending your hips, knees, and ankles. Swing your arms forward and upward to help propel yourself forward. Land softly on the balls of your feet, bending your knees to absorb the impact.
As soon as you land from the broad jump, immediately transition into the box jump. Focus on quickly resetting your body and getting ready for the next explosive movement. From the landing position of the broad jump, quickly drop into a partial squat position, loading your legs for the jump. Swing your arms backward for momentum. Explosively jump upward, driving your hips forward. Bring your knees up towards your chest to ensure clearance over the box.
Land softly on the box with both feet, ensuring you're stable and balanced. Stand up fully on the box before stepping down carefully. Ensure the box is stable and won't slip during the exercise. Start with a lower box height and gradually increase it as you become more comfortable and confident with the movement. Focus on proper landing technique to minimize the risk of injury, especially to your knees and ankles. Listen to your body and stop if you experience any pain or discomfort.
Allow adequate rest between sets to prevent fatigue-induced mistakes and reduce the risk of injury.
