Why Box Jumps Are Not Plyometrics

Box jumps are a staple in many training programs, especially in CrossFit. They’re explosive, dynamic, and look impressive. But here’s the catch: the way box jumps are often performed in high-rep CrossFit workouts does not classify them as true plyometrics.

To understand why, we need to break down what plyometric training actually is and how the common execution of box jumps differs from it.

What Makes an Exercise Plyometric?

Plyometric training is designed to develop explosive power by maximizing the stretch-shortening cycle (SSC) of the muscles and tendons. This cycle consists of three phases:

1. Eccentric (loading) – The muscle lengthens under tension, storing elastic energy.

2. Amortization (transition) – A very brief moment where the energy is held before being released.

3. Concentric (explosive release) – The muscle contracts forcefully, utilizing stored energy for maximum power output.

For an exercise to be truly plyometric, it must:

• Be performed with maximal intent – every rep should be an all-out effort to generate as much force as possible.

• Minimize ground contact time – explosive movements should have a rapid transition phase.

• Utilize stored elastic energy – the goal is to train the nervous system and improve reactive strength.

Why Most Box Jumps Don’t Qualify

1. Fatigue and Volume Overload

In CrossFit-style workouts, box jumps are typically done in high-rep, fatigue-heavy sets. When exhaustion sets in, the focus shifts from explosiveness to simply completing the reps. This turns box jumps into more of a conditioning exercise rather than a true power-development tool.

Plyometrics require maximal intent. If an athlete is pacing their jumps or struggling due to fatigue, they are no longer generating peak force, which diminishes the training effect on explosive power.

2. Stepping Down vs. Reactive Landings

In most CrossFit workouts, athletes step down from the box instead of jumping down and immediately rebounding. While stepping down reduces impact stress, it also eliminates the reactive component that is essential for plyometric training.

A proper plyometric drill involves rapid eccentric loading, meaning the athlete absorbs force and explosively rebounds into the next jump. In box jumps, this is usually avoided due to the risk of Achilles injuries and excessive fatigue in high-rep scenarios.

3. Box Height and Intent

Many people measure their box jump ability based on how high they can tuck their knees, rather than how high they can actually jump. A high box forces the athlete to prioritize hip flexion rather than vertical power production.

A true plyometric jump should prioritize force output, not knee tucking. The goal is to jump as high as possible, not just land on a high surface.

How to Make Box Jumps More Plyometric

If you want to use box jumps effectively for power development, adjust your execution:

✅ Lower the reps – Aim for 3–5 reps per set with full recovery between sets.

✅ Use maximal intent – Every jump should be an all-out effort to explode as high as possible.

✅ Minimize contact time – Focus on a quick, powerful takeoff rather than pausing before jumping.

✅ Consider depth jumps – Instead of stepping down, perform reactive jumps, where you drop from a low height and immediately rebound.

Conclusion

Box jumps, as commonly done in CrossFit, are more of a conditioning tool than a plyometric exercise. Fatigue, submaximal intent, and the step-down method prevent them from fully utilizing the stretch-shortening cycle.

If your goal is true explosive power, you need to train with intent, proper mechanics, and adequate recovery. Box jumps can be valuable, but only when used correctly.

Check out the videos below for a comparison of good vs. bad box jumps and learn how to make the most out of your training!