{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "box jumps",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "prime-mover"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "plyometric",
      "power",
      "conditioning"
    ],
    "movement_patterns": [
      "jump"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "bilateral",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "ballistic"
    ],
    "level": "intermediate"
  },
  "equipment": {
    "required": [
      [
        "plyo-box"
      ]
    ]
  },
  "external_ids": {
    "wger": "1373"
  },
  "id": "oec:box-jump",
  "instructions": {
    "setup": [
      "Stand about one half to one foot away from a sturdy, level plyometric box.",
      "Position your feet roughly hip-width apart with an upright posture and relaxed arms."
    ],
    "steps": [
      "Initiate a rapid countermovement by hinging at the hips, bending the knees, and swinging your arms backward.",
      "Explosively extend your hips, knees, and ankles while driving your arms forward and up to project yourself into the air.",
      "Tuck your knees slightly in mid-air to clear the top edge of the box.",
      "Land softly and quietly on top of the box with your entire foot in contact, absorbing the impact in a partial squat.",
      "Stand fully upright to complete the repetition by extending your hips and knees.",
      "Step down carefully one foot at a time to return to the starting position."
    ],
    "breathing": "Inhale sharply as you drop into the countermovement, and exhale forcefully as you drive upward into the jump.",
    "cues": [
      "Swing and spring",
      "Land like a feather",
      "Stand tall at the top",
      "Step down, do not jump down"
    ],
    "common_faults": [
      {
        "fault": "Landing with a loud, heavy thud on the box.",
        "correction": "Absorb the impact actively by flexing your hips and knees, aiming for a whisper-quiet landing."
      },
      {
        "fault": "Jumping down backward off the box.",
        "correction": "Step down one leg at a time to avoid unnecessary and dangerous eccentric shock on the Achilles tendons and knees."
      },
      {
        "fault": "Landing with knees caving inward (valgus collapse).",
        "correction": "Keep your knees tracking directly over your middle toes throughout both takeoff and landing."
      },
      {
        "fault": "Selecting a box that is too high, resulting in an extreme hip tuck rather than vertical displacement.",
        "correction": "Use a box height where you can land in a solid partial squat rather than catching yourself in a deep, precarious crouch."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the box is on a non-slip surface and will not tip over upon landing.",
        "Clear the landing perimeter of stray equipment like plates or dumbbells."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "height",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Box Jump",
  "previous_ids": [
    "oec:box-jumps"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: box jumps",
        "url": "https://wger.de/en/exercise/1373/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "tekknokrat@gmx.de"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:jump-squat"
    }
  ],
  "setup": {
    "position": "standing",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A bilateral plyometric exercise where you explosively leap from the floor onto an elevated platform, landing softly in an athletic stance."
}