Eccentryx / Exercise Atlas / legs
Box jump
Arm-length from box; arm swing → triple extension → land soft; step down.
Muscles
- Primary
- quads
- Supporting
- glutes, calves
Mechanics
- Pattern
- power
- Equipment
- box
- Geometry
- Variable Range
- Energy model
- ATP-CP System (<10s)
- Target feel
- Full-body explosion at takeoff; knees over toes on landing; silent = good form.
- Progression
- Raise box height; add a pause squat before jump; weighted vest.
- Regression
- Squat jump onto floor mark; step-up with explosive drive.
Watch for
- Jumping down — cumulative eccentric load on knees; always step down
- Landing stiff-legged — absorb with hips not knees
- Box too high — prioritize height after mechanics are sound
Substitutions
- Squat jump
- Broad jump
- Step-up plyometric