Box Drops
Box drops are a foundational plyometric exercise that focus on landing mechanics and eccentric force absorption rather than the jump itself. By stepping off an elevation and 'sticking' the landing, you train your body to safely decelerate and protect your joints.
Plyometric training places high demand on the central nervous system and joints, making recovery data critical. Our AI analyzes your HRV, sleep quality, and recent training load to determine if your body is ready for high-impact work or if you should regress to lower-impact stability exercises. Additionally, if you log knee or ankle sensitivity, the app will automatically suggest reducing the box height or swapping this movement to prevent injury.
Form Cues
- Step off the box one foot at a time
- Land simultaneously on the balls of both feet
- Push your hips back immediately upon contact
- Keep your chest up and knees aligned with your toes
- Hold the landing position for two seconds
- Don't jump upwards off the box
- Don't land with stiff or straight legs
- Don't let your knees cave inward
- Don't land flat-footed or on your heels
- Don't allow your spine to round forward
Common Mistakes
- Jumping up before dropping down
- Landing loudly (heavy impact)
- Knees collapsing inward (valgus)
- Landing with feet too wide or narrow
- Rushing out of the landing position
Muscles Worked
This exercise primarily targets the quadriceps and glutes by forcing them to contract eccentrically to absorb the shock of gravity. The calves are also heavily engaged to manage initial ground contact, while the core fires to stabilize the spine against the sudden deceleration.
Primary
Secondary
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