Box Jump
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Set the box height at a level you can land in a quarter-squat — not full squat. Stand 6-12 inches in front of the box. Feet shoulder-width. Counter-movement: arms swing back, hips dip, then EXPLODE up. Land softly on the box with both feet, in a quarter-squat. Absorb through hips. Stand fully on the box (full hip extension) — DON'T skip this. Step DOWN one foot at a time. Don't jump down — that's how Achilles tears happen.
Why It Works
Box jumps build reactive strength — the ability to absorb force and immediately reverse direction. The TAKEOFF is what trains explosive power; the box just gives you a soft landing target. Critical for hockey because every skating stride is essentially a small unilateral box jump pattern with rapid landing absorption.
Hockey Transfer
Builds explosive vertical power — transfers to skating thrust. If you land in a deep squat, the box is too high. Athletic landing position only — slight knee bend, hips back.
Coaching Cues
- "Swing arms"
- "Explode up"
- "Land softly with hips back"
- "Step down (never jump down)"
Common Mistakes
Box too high — encourages hip-tucking instead of pure jump height. Pick a box where you land in QUARTER squat. Jumping DOWN at the end — load on Achilles is 8-10× bodyweight. Step down. Not standing fully upright on the box — half-reps don't count. Using box jumps as conditioning (high reps) — destroys the power adaptation.
Progression / Regression
Single-leg box jump (lateral) once bilateral version is mastered. Direct hockey crossover.
Box step-up with explosive intent on the lead leg — builds the pattern without the impact.
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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