How We Use Box Jumps at AYC

Developing power, jump mechanics and athletic movement with purpose

Box jumps are one of the most misunderstood tools in youth athletic development.

Too often they become a test of bravery, fatigue or how high an athlete can jump.

At AYC, we use box jumps very differently.

For us, box jumps are not about chasing height.

They’re about teaching young athletes how to:

✔ Produce force

✔ Absorb force

✔ Organise the body

✔ Develop jump mechanics

✔ Improve athletic power

When used correctly, box work becomes one of the best tools for developing long-term athleticism.

The purpose of box jumps

Plyometric box work uses the stretch-shortening cycle (SSC):

Load → Absorb → Produce

This underpins almost all athletic movement:

• sprinting

• jumping

• changing direction

• striking

• tackling

• throwing

Research consistently shows plyometric training improves:

✔ power

✔ sprint speed

✔ jump performance

✔ movement economy

✔ athletic efficiency

(Markovic & Mikulic, 2010)

But the type of box jump matters.

And so does how you coach it.

Why we use seated box jumps

This is one of our favourite variations.

Seated jumps remove the stretch reflex.

This forces the athlete to generate force from a dead stop.

No momentum.

No cheating.

Just pure concentric force production.

Research shows concentric-focused jumping improves explosive intent and rate of force development.

Cormie et al. (2011)

At AYC we use seated jumps in two ways:

1. Seated Box Jump onto Low Box

Purpose:

• teach vertical force production

• improve jump commitment

• reinforce triple extension

• improve landing posture

Key coaching points:

✔ drive arms aggressively

✔ push through the floor

✔ extend hips fully

✔ land tall

✔ absorb softly

Landing tall is crucial.

Tall posture means:

• stacked hips

• stable trunk

• good alignment

This protects the athlete and improves movement transfer.

2. Seated Broad Jumps for Distance

This is huge for developing broad jump mechanics.

Because the athlete starts seated:

they must project.

This teaches:

• horizontal force production

• shin angle control

• hip drive

• projection mechanics

This has excellent transfer into acceleration.

Broad jump ability strongly correlates with sprint performance in youth athletes.

Meylan et al. (2014)

This is why we use it heavily.

Reactive box jumps

Reactive box jumps teach athletes to transition quickly from landing into take-off.

Think:

land → reload → explode

This develops:

✔ reactive strength

✔ stiffness

✔ coordination

✔ elasticity

This is where the stretch-shortening cycle becomes powerful.

The quicker an athlete can absorb and redirect force, the better they move.

This has huge transfer to:

• sprinting

• rebounding

• change of direction

Drop jumps and depth jumps

These are often confused.

But they have different purposes.

Drop Jumps

Step off the box.

Land.

Stick.

Purpose:

force absorption.

We use them to teach:

• landing mechanics

• eccentric control

• trunk posture

• ankle stiffness

This is foundational.

Before an athlete can rebound well, they must land well.

Research shows landing competency is key for reducing injury risk.

Hewett et al. (2005)

Depth Jumps

Step off.

Land.

Rebound immediately.

Purpose:

reactive force production.

This is advanced.

Now the goal is:

minimal ground contact

maximal output

Depth jumps are excellent for:

• reactive strength

• elastic power

• speed transfer

But only once athletes earn it.

The flexibility complex

One of the most important but overlooked parts of jumping:

Mobility affects mechanics.

Poor mobility limits:

• hip extension

• ankle stiffness

• landing positions

• force transfer

At AYC we build a “flexibility complex” around box work:

Before jumping:

✔ ankle mobility

✔ hip mobility

✔ hamstring prep

✔ thoracic extension

✔ trunk activation

This improves:

range

positioning

output

Good movement gives better jumping.

Power vs Conditioning

This is where many coaches get it wrong.

Same tool.

Different outcomes.

Different intent.

Power Development

Goal:

Max output.

How:

• low reps (2-5)

• full recovery

• maximal intent

• high quality

Example:

3 x 3 seated broad jumps

60-90s rest

This develops power.

Power = force × speed

The goal is quality.

Conditioning

Goal:

Maintain output under fatigue.

How:

• higher reps

• circuits

• reduced rest

• repeated efforts

Example:

5 hurdle hops + box jump + sprint

This develops:

• athletic conditioning

• repeatability

• work capacity

Still useful.

But not pure power.

Coaches must know the difference.

How box jumps fit in the AYC pathway

Stage 1: Athletic FUNdamentals (6–8)

Minimal.

Simple:

• low jumps

• stick landings

• movement confidence

Focus:

landing first.

Stage 2: Athletic Development (9–11)

Introduce:

• seated jumps

• broad jumps

• low reactive work

Focus:

mechanics

power foundations

coordination

Stage 3: Athletic Performance (12–16)

Progress:

• depth jumps

• reactive jumps

• complex jump chains

Focus:

power

stiffness

speed transfer

Final thoughts

Box jumps are not about jumping high.

They’re about teaching young athletes how to:

✔ produce force

✔ absorb force

✔ organise movement

✔ stay tall

✔ transfer power into sport

At AYC we use:

• seated jumps for force production

• broad jumps for projection

• drop jumps for landing

• depth jumps for reactive power

Each has a purpose.

Because the best coaches don’t just pick exercises.

They understand why.

And when.

That’s how we develop better movers.

And better movers become better athletes.

References

Cormie, P., et al. (2011). Developing maximal neuromuscular power.

Hewett, T. E., et al. (2005). Neuromuscular control and injury risk.

Markovic, G., & Mikulic, P. (2010). Plyometric adaptations.

Meylan, C., et al. (2014). Jumping and sprint performance relationships in youth athletes.