1-Step Box Jump
The 1-Step Box Jump is a dynamic plyometric exercise that utilizes a single approach step to generate momentum for an explosive vertical leap onto a box. This movement targets the quadriceps and glutes while developing athletic power, coordination, and reactive strength.
Plyometric performance is heavily dependent on central nervous system (CNS) readiness, so the app analyzes your HRV and sleep quality to determine if you are recovered enough for high-intensity jumping. By tracking your RPE and set volume, the AI ensures you stop before fatigue compromises your landing mechanics, reducing the risk of injury. If you report joint discomfort or poor recovery, the system will automatically substitute lower-impact strength movements to preserve your progress without aggravating your joints.
Form Cues
- Take one deliberate step to gather momentum before launching
- Swing your arms back forcefully as you step, then drive them up as you jump
- Land softly on the box with your full foot contacting the surface
- Stand up tall to full hip extension before stepping down
- Don't land with your heels hanging off the edge of the box
- Don't jump back down to the floor; step down one foot at a time
- Don't let your knees collapse inward upon landing
- Don't use a box so high that you have to land in a deep squat
Common Mistakes
- Choosing a box that is too high
- Landing loudly or stiff-legged
- Rebounding off the floor immediately
- Landing with only toes on the box
Muscles Worked
This exercise primarily recruits the quadriceps and glutes to generate maximum vertical force, capitalizing on the stretch-shortening cycle for power development. The hamstrings and calves engage significantly to stabilize the knee and ankle joints during both the explosive take-off and the controlled landing.
Primary
Secondary
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