Article

Box jump

Exercise of the month

Friday 2 February, 2024

What is a box jump?

A box jump is a plyometric exercise in which helps to increase explosive power, speed, and strength. These qualities are useful in lots of sport, but also for making everyday tasks easier such as walking up the stairs. This exercise targets quads, glutes, hamstrings, and calfs.

How do you perform this exercise?

Find a box that is an appropriate height for you to jump onto. This may be a 14-16 inch box, more experienced people in this exercise may opt for a 16-20 inch box.

Stand with the box one step in front of you and your feet shoulder width apart.

Bend you knees slightly and bring your arms behind you as you set for the jump.

From this position, jump up onto the box as you swing your arms upwards to gain momentum. Land softly on the box with bent knees, and your arms out in front of you for balance.

Either jump off the other side, landing in the position you started in, or step down backwards.

Tips and tricks!

Add some weight to the jump using some light dumbbells in each hand, or a weighted vest. Think about including these in your workout after your warm up, but before your strength training in order to gain the most out of the movement. Add this exercise in 1-2 times a week, with a 2-3 day break in between to allow for recovery.

Variations

Step ups (no jump), one legged box jumps, seated into box jump.

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