Burpee Box Jump
For intermediate to advanced fitness levels
Requires a sturdy plyo box or platform
Works your upper body, lower body and core
Boosts power and explosiveness
Promotes cardiovascular endurance
Improves agility and coordination
How to perform a burpee box jump
Step 1
Stand facing a plyometric box with your feet shoulder-width apart. This is your starting position.
Step 2
Bend at the hips and knees to place both hands on the floor in front of you, just outside your feet, keeping your spine neutral.
Step 3
Jump both feet back to land in a high plank position, body in a straight line from head to heels, resting on the balls of your feet. Brace your core and avoid letting your hips sag.
Step 4
Jump both feet forward to land between your hands, feet shoulder-width apart, returning to a squat-like position with bent knees.
Step 5
Drive through your heels and swing your arms as you jump explosively upwards and forwards to land softly in a squat position on top of the box with bent knees to absorb the impact. Step back down one foot at a time, return to the starting position and repeat for the specified number of reps.
Exercise Benefits
Make sure you don't skip your warm-up. Prioritise a few minutes of low-intensity cardio, dynamic stretches and muscle activation exercises before getting started.
Avoid this movement if you have any pre-existing injuries or knee and joint issues.
Focus on soft landings, both from the jump and off the box.
If you're new to this movement, start with a low box and gradually increase the height.
Use your arms to counterbalance and generate momentum.
Always use a stable, non-slippery platform.
