The jump step-up is a plyometric variation of the step-up where you explosively jump up onto a box from a standing position with one foot forward. It builds single-leg power, vertical jumping ability, and cardiovascular conditioning. It is a useful athletic training drill.
Muscle Group
Calves, Cardio, Glutes, Plyometrics, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds explosive single-leg power
- Develops vertical jumping ability
- Improves coordination and timing
- Excellent cardiovascular conditioning
- Builds athleticism for sports
- Trains both legs through alternation
How to perform
- Stand facing a sturdy box (12 to 24 inches high) with your right foot already on top of the box.
- Your left foot stays on the floor about hip-width apart from the box.
- Drive through your right foot explosively to jump straight up.
- While airborne, switch your feet — your left foot lands on top of the box and right foot lands on the floor.
- Land softly with bent knees on both feet.
- Immediately jump again, switching feet back.
- Continue alternating which foot is on top of the box.
- Use a low box to start (12 inches) and build up height as power develops.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary