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How to: Do Box Jumps

24/10/2010
Box Jump

Box Jump

Name:  Box Jumps

Also known as:  (if you know these by any other name, leave a comment below).

Main muscles used:  Legs, bum.

Other muscles used:  Heart.

Top tips:

  • Start the move in just the same way as the Squat Jump or the Tuck Jump (depending on the height of the box).
  • Make sure your landing spot is secure and solid.
  • Take off with both feet at the same time.
  • Get your knees up high while in the air, just like in the Tuck Jump.
  • Land with both feet at the same time.
  • Prepare for the jump by bending at the hips aswell as the knees.  The higher the box, the deeper your preparation should be.
  • Jump with speed and explosiveness.
  • Nail the landing and secure your balance before stepping off.
  • Without being overambitious or stupid, jump with confidence and conviction…believe you can do it.
Box Jump

Box Jump

Common mistakes:

  • Taking off from only 1 leg.
  • Landing on only 1 leg.
  • Only using your ankles to propel you off the floor, and not bending at the hips.
  • Landing on the target, losing balance, then falling off.
  • Being nervous.

Comments:

This is a more advanced exercise with real sporting/athletic applications.  Obviously don’t try it unless your Bodyweight Squat is solid.  Also, you can work your way up to this move by practicing the Squat Jump.

The important thing here is to use and coordinate your hips, knees and ankles during take off (this is known as “triple extension”).  Developing this exercise requires strength, flexibility, speed, power, coordination and balance.  All these elements can then be used in your chosen sporting activity.

A very important aspect of this move is confidence.  You must believe in your ability to jump, or either you won’t even attempt it, or it will turn in to a sort of skipping step.  If this is happening to you, then simply reduce the height of the box, and build your confidence.  Start on something like the edge of a pavement, or even lower.  You will find that once your confidence is there, you will improve very rapidly.

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