Horizontal Jump To Box

A drawing using red background with white type. It's a picture of a person falling on a box with a message that reads "Caution Box Jumps"

I just learned about this exercise a few months ago and it’s already making a huge impact.

The wrestlers who are using this are enjoying the challenge. They’re also increasing the distance they cover in both the standing and seated horizontal jumps.

I’m having similar success. I’m finally consistently jumping about 10 feet after many months.

I think the biggest advantage of this style of jumping is that it gives you a must land target.

It’s not like a normal horizontal jump where you land on the ground.

The must land target adds a great element. It doesn’t even need to be a high box.

It just needs to be something. A couple of stacked mats would even work. In fact, that’s probably safer than jumping to an 18-inch wooden box or a metal bench.

Alright, you get the picture. Here are the 3 variations I’m having wrestlers use.

First, here’s a video of a seated horizontal jump to a 12-inch box.

And here’s one to 2 mats.

Finally, here’s a standing horizontal jump to a box.

Progress these as you see fit.

You can increase the distance of the object you’re jumping to.

Or, you can increase the height of the object you’re jumping on.

Regardless, I highly suggest jumping to a low object like stacked mats. Or, getting a firm, foam box to jump to. In fact, that’s one of the next things I’m going to buy.

There are few things that are worse than putting a huge hole in your shin by missing a jump.

It’s tough to recover from.

It creates an open wound which is something you don’t want when you’re on the mats.

And, it will screw with your confidence for a while. Ultimately, it will slow your progress down because you will hesitate. And, unfortunately, jumps like this won’t pay off unless you’re putting forth a maximal effort.

So, do yourself a favor and set this jump up however you need to in order to avoid smashing your shin.

For more info on why Horizontal Jumps are a must in your program read- Lifting Programs for Wrestlers.

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


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