Lateral Box Jumps are a ballistic exercise for beginners to improve neural pathways for explosive sideways running and jumping, body control and coordination.


Before you engage in ballistics you may want to take a look at Ballistic Training: How To Optimize Explosiveness for maximum results and a sample ballistic training workout for advanced athletes.

Lateral Box Jumps Description

Lateral Box Jumps

Lateral Box Jumps

Athlete wears ankle weights.

  1. Place box onto solid, non-sliding surface ~2 feet apart
  2. Place 4 agility rings laterally (sideways) shoulder-width apart on the ground; 2 in front and 2 behind the box
  3. Step into agility rings in front of the box
  4. Jump on top of the box with both legs simultaneously, use arm swing to generate force
  5. Land with both feet simultaneously; look down during landing
  6. Immediately jump off the box with both legs simultaneously while looking down at the ground
  7. Immediately jump back on top of the box with both legs simultaneously while looking down
  8. Land
  9. Jump off, landing inside the agility rings
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