BOX JUMPS
Box jumps are an awesome exercise to help develop strong, powerful, and explosive lower body muscles. After a few reps you will also find that they raise your heart rate and burn calories as much as they burn your legs.
They are a relatively straightforward exercise. They require little to no explanation. You simply jump onto a box, get down off the box and then repeat it.
But the simplicity of the movement often leads to mindfulness and laziness creeping in. Say hello to scraped knees, bleeding shins and strained calfs and tendons.
But it doesn’t need to be like that.
Here’s some tips and pointers to help you with the correct execution to avoid injury.
On set-up stand about a foot away from the box with your feet about hip width apart.
Make sure that the platform you are going to be jumping on is stable.
As you bend your legs to load for the jump your knees shouldn’t touch the box. If they do step back a few more inches.
Keep your eyes on the box and look at where you want to land i.e the centre of the box not the edge.
As you jump as high as possible use your arms to provide momentum.
Your arms should feel like they are pulling you up onto the box as much as your legs are pushing you off the ground.
Make sure you land as softly as possible with both feet fully on the box.
Try to maintain an upright position with your torso.
As you land extend your hips, straighten your legs and allow your arms to drop down by your side. You should finish upright, not as in the picture.
Don’t jump back off the box, step down!
Once both feet are on the ground reset for your next jump.
Aim to complete 8-12 reps with perfect control and technique.
Only increase the height of the box once you are comfortable at the height you are on. Remember to start low and increase. Don’t start with too high a box and risk injury.
If you don’t have access to a specific plyometric box, you can use step boxes or benches, but obviously take greater care when using these.