1 to 2 Jump Box
Description
The 1 to 2 jump box is a plyometric drill that takes off from one foot and lands with two feet on a box. It develops single leg power, transition coordination, and safe landing mechanics.
Muscle Group
Equipment Required
1 to 2 Jump Box Instructions
- Stand a few feet in front of a sturdy plyo box.
- Lift one foot off the floor and balance on the standing leg.
- Bend the standing knee and load the leg for the jump.
- Drive explosively up and forward off the single leg.
- In midair, bring both feet together and prepare to land.
- Land softly on top of the box with both feet at the same time.
- Bend the knees on landing to absorb the force.
- Step back down and complete all reps then switch legs.
1 to 2 Jump Box Form & Visual
1 to 2 Jump Box Benefits
- Builds single leg power and explosive strength.
- Trains bilateral landing mechanics.
- Improves balance and coordination.
- Develops athletic carryover to sprinting and jumping.
- Spikes heart rate for cardio benefit.
- Strengthens the entire leg and hip drive.
1 to 2 Jump Box Muscles Worked
- Gluteus maximus
- Quadriceps
- Hamstrings
- Calves
1 to 2 Jump Box Variations & Alternatives
- Box Jump
- Single Leg Box Jump
- Broad Jump
- Vertical Jump
