Box Jump Drop 2 Foot Land Diagonal Jump

Muscles worked

Setup

1. Stand on top of a sturdy box or platform (12-24 inches) with your feet hip-width apart.
2. Position yourself near the edge, facing forward with a tall, athletic posture.
3. Identify your landing target on the floor and the diagonal direction for the subsequent jump.

How to do it

1. Step one foot off the box and allow yourself to drop vertically without jumping upward.
2. Land simultaneously on both feet with a soft mid-foot strike, immediately absorbing the impact by hinging at the hips and knees.
3. Exhale and instantly explode off the ground, jumping as far and high as possible at a 45-degree diagonal angle.
4. Land softly on both feet in a balanced squat position, holding for one second to demonstrate total control.

Form checklist

• Land quietly to ensure your muscles, not your joints, are absorbing the impact force.
• Keep your knees tracking in line with your toes; do not let them cave inward upon landing.
• Maintain a neutral spine and engaged core throughout the drop and the jump.
• Use a vigorous upward arm swing to assist with the diagonal explosion.

Pro tips

• Focus on 'hot ground' mechanics by minimizing the time your feet are in contact with the floor between the drop and the diagonal jump.
• Drive your lead knee up and across your body during the diagonal phase to maximize lateral power and distance.

Make it harder

• Increase the height of the starting box to increase the eccentric load and reactive demand.
• Hold a light medicine ball at chest height to add external resistance and further challenge core stability during the transition.

Frequently asked

What muscles does the box jump drop 2 foot land diagonal jump work?

The box jump drop 2 foot land diagonal jump primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, hip flexors, and obliques as secondary muscles.

What equipment do you need for the box jump drop 2 foot land diagonal jump?

The box jump drop 2 foot land diagonal jump requires no equipment — just your body weight.

Is the box jump drop 2 foot land diagonal jump good for beginners?

The box jump drop 2 foot land diagonal jump is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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