Everyone’s Favorite: The Box Jump


Don’t deny it, you know you love them. The box jump is a metabolic conditioning exercise where the athlete stands in front of a box and then proceeds to jump on top of the box with both feet at the same time. Once standing fully upright on the box with hips open, the athlete then jumps down to complete the rep. The box jump can be scaled down using a box step-up and is a great exercise for engaging the butt, front of legs, and back of legs.

Watch the video clip below for a full explanation of technique, tips and tricks for performing the movement with efficiency, as well as precautions for staying safe.


  1. Feet Hip-Width Apart: To set up properly for the box jump, start by standing with your feet directly under your hips. You do not want your feet too narrow or too wide, as these stances do not create the best position for jumping efficiently, and they do not create the same amount of power for your jump as you will get by standing with your feet hip-width apart.

  2. Stand Back: Don’t stand with your toes touching the box, as you will not be able to jump on top of the box without falling over. Stand about eight to ten inches back from the box so that you have enough distance to clear the box with your feet when jumping up. Keep in mind that the higher the box, the further away you will want to stand so that you have enough distance for clearing the box without tripping.

  3. Keep Torso Upright: When bending your knees and preparing to jump onto the box, do not lean too far over the box with your torso. Focus on keeping your torso slightly bent but still primarily in an upright position so that you can fully extend your hips once you land on top of the box and achieve a softer landing. If you are bent too far forward, it will be difficult to fully open your hips once you land and you will land much harder on your feet.

  4. Scale Height: Depending on your mobility and strength, you can scale the height of the box you use for the box jump. Be sure to consider the type of workout you’re doing and whether the goal is increased strength or speed. This should inform your decision on box height so that you can complete the workout while still working toward greater results in your ability to perform the movement.

Rebounding for Efficiency: If you are looking for a great way to quickly achieve box jumps in succession without a long pause at the bottom, use a rebounding method to gain momentum and achieve box jumps at a faster pace. Rebounding is not recommended for anyone who has planters or leg issues, as this method causes significant strain on the ankles, calves and feet; however, if you have good ankle, calf and foot mobility and want to increase your box jump speed, use a rebounding method. To achieve rebounding, create a rhythm in your head and think about doing a double hop on top of the box or once you are on the ground. This double hop motion creates great momentum to propel you back up onto the box and down again in a more fluid manner.

QUESTIONS: Ready to get started, or curious to learn more about how Fierce Play can help you meet your health and wellness goals? Contact us for more information. Also feel free to check out more of our videos series to learn how to perform the basics with solid form and efficiency.


Fierce Play’s Metabolic Conditioning Series focuses on proper technique, as well as tips & tricks, to master some of the foundational movements that will be integrated into many of the workouts you will perform. Start your next workout with the confidence and skills to do the movement safely and effectively.


Simply fill out the form below and then schedule Your FREE No-Sweat intro Consultation on the next page.

Shortly after we will be in touch with you to confirm your intro session.

We are excited to meet you!



I am fully dedicated to helping every single one of you finally reach your goals.


CrossFit Level 1 Certification



Mark Mancuso started his fitness journey while enlisted in the United States Marine Corps. Like most individuals, at first, he only focused on bodybuilding type workouts. Mark learned quickly that focusing just on the aesthetics of the body would get you only so far. In 2013, Mark found out about Crossfit and fell in love with everything that it stood for.

In June of 2015, Mark was Honorably Discharged from the Marine Corps and returned from his duty station in Okinawa, Japan to his home in Maple Grove, MN. Not having any formal coaching in Crossfit he was on a mission to find a Crossfit Box to call home. Fierce Play welcomed him with open arms, and he hasn’t looked back. Mark obtained his Level One Crossfit certification in November 2015 and plans to add additional certifications in the future. He also intends to compete in a variety of Crossfit competitions as opportunities arise.


CrossFit Level 1 Certification


Owner & Head Coach

Jeff Birthler has a contagious passion for fitness. He graduated and obtained a personal training certificate from the National Personal Training Institute in 2010. On his way, he discovered and fell in love with CrossFit. Jeff hasn’t stopped learning, and still seeks a well-rounded education within the health domain, going beyond physical facets. He has trained clients at several corporate gyms, including Fitness 19 and LA Fitness, as he established a plan for his own gym.

Fierce Play was established in 2012 in a 500 sq. ft. garage. After a few moves and upgrades, it now has a permanent, 4800 sq. ft. location in Maple Grove. Jeff calls it “home”.


NPTI (National Personal Training Institute) CPT Diploma January 5, 2012

CrossFit Level 1 Certificate

CrossFit Level 2 Certificate

CrossFit Olympic Lifting Certificate

CrossFit Power Lifting Certificate

CrossFit Mobility Certificate

CrossFit Gymnastics Certificate

USA Weightlifting Sports Performance Certification



To Request a membership hold, please fill out the form below. Warning, by filling out this form your membership will not be put on hold. This form is simply a way to let us know you would like to request a membership hold. We will then review your request, then reach out to you to confirm.


Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.


We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!


We Would Love To Meet You!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.


$25 - Must contact prior Fierce Play to get signed up for Class

OUR Information:


11650 96th Ave N, Suite B Maple Grove, MN 55369




We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.