Box jumps are jumping training workouts and also a plyometric exercise that helps us build overall body strength. Jumping on boxes is fun. Moreover, the form, helps you to burn calories and focuses on developing strength, endurance, and coordination. Also, if you want to build stability and mobility, then you have to train some explosive movements on box jumps. Many athletes to box jumps to enhance their performance in the sports area. Furthermore, jumping makes your body flexible and it’s an ideal solution to break any monotony that you were facing during workouts.
Box jumps are precisely a plyometric move that mainly targets lower body muscles. Doing box jumps in the proper way will make your springer movements more accurate with an increase in the heart rate. The beauty of this workout is you can adjust the size of the box according to your suitable choice and perform variations with ease. Building cardio endurance is the major benefit you can achieve through box jumps. Read the article to know more about box jumps techniques, variations, and benefits.
How to do Box Jumps
- The major equipment needed is is just a wooden box or plyo -box.
- Beginners should start with a lower box rather than a taller box it would be easy to perform.
- A stable box is necessary to do box jumps so that it should not slide around when you are jumping onto.
- Stand on the floor by facing the box with feet being hip-distance width apart.
- Your knees should be bent slightly as if in the motion about to jump.
- Your arms should be swinging behind you and slightly put pressure on your hips.
- Jump and land on the top of the box, by swinging your fully extended arms.
- You should land on the box with both feet touching safely on the box.
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Box Jump Variations
One-Leg Box Jumps
Instead of two legs on the box, you can use one leg for jumping on the box. The technique is the same as you do for the standard one. In one-legged form, you have to land on one leg instead of two legs. Once you jump take one leg of the air and land the other one on the box. This version is challenging and tougher than the standard one. his form is good and helps activities that include running or balancing on one leg.
Box Jump Rotation
This variation requires stability and coordination since jumping with a twist is hard. Initially, you have to stand near the side of the box. Twist in the air and jump normally on the top of the box as you did for the standard one. The rotation movements help sin building twist and turn movements in sports like golf. It also benefits you in is strengthening your torso muscles. You have to repeat the rotation and jumping 5 times including by switching alternatively on both sides.
Seated Box Jumps
This form involves the addition of one movement that is seating along with doing box jump. You either need a bench or a chair that is much lower than the box height. Place it near the box. When you start the box jump pause for a second and then sit on the bench. Pause and then proceed to jump on the box. Once you master this movement, you can keep the bench height as same as that of the box. This variation helps in strengthening your calves muscles and knee joints.
Box Jump Benefits
- It is a fun workout that targets your major muscles in the lower part of your body like hamstrings, glutes and calves.
- If you are bored with your regular gym workouts then trying this will refresh your mind and will also help to build strong legs.
- Including this workout in your daily regime will enhance your sports and athletic performance.