How to Do
How to Do Box Jump
The box jump should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop te box jump.
Beginning
Beginning Box Jump
1. Box jumps can be approached in two ways: with an emphasis on power or with a focus on conditioning.
2. If you want to improve your explosiveness, do three to four sets of five reps with several minutes of recovery in between.
3. Choose a lower box if endurance is your goal. Perform three sets of up to 20 reps, resting for no more than one minute between each set.
Movement
Box Jump Movement
1. Stand with your feet shoulder-width apart and the box one short step in front of you.
2. Drop down, bending your knees slightly and bringing your arms out behind you.
3. As you jump onto the box, use the momentum from your quarter squat to propel you upward, allowing your arms to fly out in front of you.
4. With a slight bend in the knees, softly land on both feet.
5. Repeat the process by stepping back and forth.
Benefits
Box Jump Benefits
The box jump is a plyometric exercise that develops your glutes, quadriceps, calves, and hamstrings. Box jumps will help you become quicker, more powerful, and more springy than ever before, and if you do them for more than a few seconds, they'll elevate your heart rate and burn calories like no other.
