Low Box Hop-Up — Stick
How to Do It
Stand facing a low box, dip and explosively jump up onto the box, landing softly on both feet in an athletic position and sticking the landing quietly on top. Step back down (don’t jump down) and reset. Focus on an explosive jump up and a controlled, stable landing on the box. Repeat for the prescribed reps.
Why It Works
Trains concentric jumping power with a low-impact landing — landing on the raised box reduces the landing height and impact compared with landing on the floor, letting the athlete train explosive takeoff and precise landing control with less eccentric stress.
Hockey Transfer
Builds the explosive concentric leg drive of push-off and acceleration while training accurate, controlled landings; the reduced landing impact makes it a joint-friendly way to develop jump power and landing stability for skating.
Coaching Cues
- "Explode up, land soft on the box"
- "stick it, knees out"
- "step down, don’t jump down"
Common Mistakes
Pulling the knees up to clear a too-high box (rather than jumping); crashing the landing; jumping down off the box
Progression / Regression
higher box or single-leg hop-up
lower box or step-up
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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