Split Jump to Box
Description
The split jump to box is a plyometric drill that pairs an explosive split jump with a box landing. The move develops single leg power, lateral hip drive, and reactive strength for athletes.
Muscle Group
Equipment Required
Split Jump to Box Instructions
- Stand in a split stance facing a sturdy plyo box.
- Lower into a deep lunge with the back knee close to the floor.
- Drive explosively up off the front foot and back foot together.
- Switch the legs in midair so the opposite foot lands forward on the box.
- Land softly on the box with the front foot.
- Tap the back foot lightly behind on the box.
- Step back down to the floor and reset into the split stance.
- Continue alternating sides for all reps.
Split Jump to Box Form & Visual
Split Jump to Box Benefits
- Builds explosive single leg power.
- Trains landing mechanics on a raised surface.
- Develops athletic reactive strength.
- Improves coordination and air time control.
- Spikes heart rate for cardio benefit.
- Carryover to sprinting and jumping sports.
Split Jump to Box Muscles Worked
- Gluteus maximus
- Quadriceps
- Hamstrings
- Calves
- Core
Split Jump to Box Variations & Alternatives
- Split Jump
- Box Jump
- Jump Lunge
- Bulgarian Split Squat Jump
