MovementsConditioning
Box Step-over
Also known as: Step-over
Stepping up onto a box and continuing over it, landing on the far side, then turning and repeating. It keeps the leg work of a box jump with a fraction of the impact, which is why it survives high rep counts.
Box Step-overConditioning
The standard
A valid rep brings both feet onto the box and both feet down on the far side, passing through full hip and knee extension on top before stepping off.
How to do it
- 01Step the lead foot onto the box with the whole foot in contact.
- 02Drive up and bring the trailing foot onto the box as you stand.
- 03Reach full extension on top rather than crouching across.
- 04Step down the far side one foot at a time under control.
- 05Turn to face the box and start the next rep, alternating the lead leg as you go.
Common faults
- · Staying crouched across the box and never opening the hips at the top.
- · Jumping down the far side, which turns a low-impact movement into a high one.
- · Leading with the same leg for a hundred reps and cooking one side.
- · Standing too far from the box, which turns the step into a lunge onto a raised surface.
Scaling & progressions
- · Lower the box height, which changes the cost more than any other variable.
- · Do plain step-ups and step back down the same side.
- · Reduce the reps and keep the turnaround brisk to hold the same stimulus.
- · Hold dumbbells or a pack once the bodyweight version is easy.
Coaching tips
- · Alternate the lead leg every rep and the fatigue splits evenly without you thinking about it.
- · The turnaround is where the time goes: step down and face the box in one movement.
- · The safest way to keep box work in a session when the shins have had enough of jumping.