Box Skip
Box Skip is a plyometric coordination – single-leg skipping from boxes exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Hamstrings
- Secondary muscles
- Hip abductors, Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Quadriceps
- Exercise type
- Plyometric coordination – single-leg skipping from boxes
Exercise technique
- Arrange
Space low boxes to allow landing and approach steps.
- Start
Face the first box with one foot slightly back.
- Rise
Push through your rear leg to raise your hips and skip toward the box.
- Box contact
As soon as one foot contacts the box, drive the opposite knee forward and upward.
- Leave the box
Extend the supporting hip and knee to move forward and upward.
- Floor landing
Land softly between the boxes on the foot that supported you on the box.
- Advance
Maintain balance as you approach the next box and repeat the pattern.
Key technique points
- Secure the boxes.
- Place single-foot contact in the box center.
- Drive the free knee forward and upward.
- Control the supporting hip on landing.
- Match box spacing to your skip.
- Rise quickly but with balance.
Common mistakes
Forcing distance
Do not reach uncontrollably to make the next box.
Stepping on the edge
Do not narrow the single foot’s support area.
Knee falling inward
Do not let the knee leave its foot alignment on the box or floor.
Taking off with both feet
Do not turn single-leg skipping into a two-foot jump.
Leaving the free leg behind
Do not omit knee drive and shorten the ascent.
Rushing the approach
Do not launch toward the next box before balancing after landing.
Frequently asked questions
Box Skip: why is “Forcing distance” a mistake?
Do not reach uncontrollably to make the next box.
Box Skip: why is “Stepping on the edge” a mistake?
Do not narrow the single foot’s support area.
Box Skip: why is “Knee falling inward” a mistake?
Do not let the knee leave its foot alignment on the box or floor.
Box Skip: why is “Taking off with both feet” a mistake?
Do not turn single-leg skipping into a two-foot jump.
Box Skip: why is “Leaving the free leg behind” a mistake?
Do not omit knee drive and shorten the ascent.
Box Skip: why is “Rushing the approach” a mistake?
Do not launch toward the next box before balancing after landing.
What should I focus on when doing Box Skip?
Secure the boxes. Place single-foot contact in the box center. Drive the free knee forward and upward. Control the supporting hip on landing. Match box spacing to your skip. Rise quickly but with balance.
Related exercises
- 45-degree Back Extension
- Cable Pull-through
- Conventional Deadlift
- Dumbbell Romanian Deadlift
- 90/90 Hamstring
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.