Box Jump to Relevé

Instructions

1. Stand facing the box with your feet about hip-width apart.

2. Bend your knees and hips slightly to prepare for the jump.

3. Swing your arms and push through both feet to jump onto the box.

4. Land softly on top of the box with both feet.

5. Bend your knees slightly as you land to absorb the impact.

6. Once you are stable, straighten up into a tall standing position.

7. Rise up onto your toes into a heel raise.

8. Pause briefly at the top of the heel raise.

9. Lower your heels back down with control.

10. Step down carefully from the box one foot at a time.

11. Reset and repeat.

Common Compensations

• Do not jump onto a box that is too high.

• Do not let your knees cave inward when you land.

• Do not land stiff-legged.

• Do not rush into the heel raise before you are stable.

• Do not let your ankles roll outward or inward during the heel raise.

Extra Info

• Choose a box height you can land on safely with control.

• You should feel your glutes, quads, calves, and core working.

• You should feel a controlled landing, then your calves working during the heel raise.

• You should not feel sharp pain in the knees, ankles, hips, or back.