Lateral Box Jump

Execution

1. Dip quickly at the knees and hips to load the stretch reflex.
2. Reverse direction immediately, jumping up and sideways to land ON TOP of the box, not over it.
3. Lift the knees high so both feet clear the near edge, and never let your toes catch on that edge.
4. Land with both feet in the center of the box, knees bending to absorb the impact.
5. Step down the other side one foot at a time, get steady, and only then bound back; do not jump down off the box.
6. Do 4-6 landings on the box a set with 2 minutes of rest, split evenly between the two sides.
7. End the set the moment the landings turn loud, you stop landing in the center, or you have to look down to find the box: that is fatigue talking.

Quick cues

• Lift the knees over the box edge.
• Land in the center of the box, not near the edge.
• Knees soften the instant you land.
• Jump sideways, don't twist the hips.
• Step down, do not jump down.

Common faults

• Fault: Landing near the edge of the box with one foot missing it

  Fix: Use a wider box or move closer before the jump until you consistently land center.

• Fault: The knees caving inward on landing

  Fix: Lower the box and cue the knees out the instant they touch the box.

• Fault: Twisting the hips and torso instead of jumping straight sideways

  Fix: Practice slowly with small hops first, keeping the shoulders and hips square to one direction.

• Fault: Landing with nearly straight legs and a loud thud

  Fix: Lower the box to its smallest height and rebuild the soft-landing rhythm before adding difficulty back.