Quick feet over the box, stay light and fast.
Stay low and quick, minimising ground contact for fast, snappy footwork.
The box shuffle is a rapid-fire plyometric where your quads produce a quick pop off the floor on every switch and your glutes stabilise each landing as you flick your feet over the box. The goal is minimal ground contact, so it trains stiffness and foot speed rather than max power. It earns its spot in warmups, conditioning circuits, and any programme where quick feet matter more than big jumps.
A low, stable step, well below knee height. This is a speed drill, so a tall box just slows the switches down and turns it into something else.
Speed. Stay low in that athletic half squat and treat the floor like it's hot, the less time your feet spend on the ground, the more the drill is doing its job.
Honestly, both. Short fast sets train footwork and reactivity, longer continuous sets will spike your heart rate and cook your legs at the same time.
