The box jump with an arm swing is a dynamic plyometric exercise designed to develop lower limb power and whole-body coordination. The addition of the arm swing assists with momentum and force production, allowing greater jump height while promoting natural triple extension through the hips, knees and ankles. This exercise targets the gluteals, quadriceps and calf muscles, while also engaging the core and shoulder muscles for coordinated movement. It is commonly prescribed to improve explosive strength, athletic performance and landing control.
- Stand facing a sturdy box with your feet hip-width apart and toes pointing forward.
- Bend your hips and knees into a quarter squat, swinging your arms backwards.
- Whilst swinging your arms forwards, explosively push through your feet and extend your hips, knees and ankles to jump onto the box.
- Aim to land softly on the box with both feet at the same time.
- Absorb the landing by bending your hips and knees.
- Stabilise your balance in a controlled squat position on top of the box.
- Step down carefully one foot at a time.
- Complete repetitions as prescribed by your physiotherapist.