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 Progression
If you use additional weights…make sure you use appropriate weight so you can control the action throughout the entire range of motion. Otherwise you defeat the purpose of the exercise.
Very often, people use too much resistance and they become sloppy. Especially when it comes to maintaining dynamic stability and hitting in the same spots repetitively.
Also, don’t just progress with adding more weight. First, maximize the speed while maintaining perfect form. Next focus on improving your vertical jumping abilities.
When you increase the hight of the box ensure it is still stable! Otherwise you’ll increase the risk for injuries.
Here are the progression levels:
- Beginner: look down during the action
- Advanced: look forward during the action
- Professional: alternating one leg action only
Lateral Box Jumps Description
Athlete wears ankle weights.
- Place box onto solid, non-sliding surface ~2 feet apart
- Place 4 agility rings laterally (sideways) shoulder-width apart on the ground; 2 in front and 2 behind the box
- Step into agility rings in front of the box
- Jump on top of the box with both legs simultaneously, use arm swing to generate force
- Land with both feet simultaneously; look down during landing
- Immediately jump off the box with both legs simultaneously while looking down at the ground
- Immediately jump back on top of the box with both legs simultaneously while looking down
- Jump off, landing inside the agility rings
Related Ballistic Exercises
- Loaded Single Leg Low-Level Lateral Tuck Jump
- Squat Box Jump Rebounds
- Single Leg Explosive Lateral Rebound Press
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