Fix your form: How to Box Jump

Low section of athlete doing box jumping in gym. Young man in crouching on wooden box. He is in brightly lit health club.

Box jumps are a basic quintessential plyometric workout that build explosive power, strength, and stability. However, people tend to use incorrect form that could cause some serious damage to your body. Once you nail the correct form, add box jumps to your workout to target your fast-twitch muscle fibers that will ultimately improve your lifts. If you are new to box jumps, start with a box no higher than knee height and work up to a higher box.

  1. Stand in an athletic position, with your feet shoulder-width apart, about two feet from the box.
  2. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Your arms should shoot overhead so you can jump as high as possible.
  3. Don’t stick your landing. Instead, try to land softly. It also helps to imagine the box is a couple inches higher to give you more time to prepare for the landing.
  4. Come off the box by stepping down. If the box is too high to do that, set up something next to it so you can step down on it first. If you jump off the box, the impact on your knees can cause tendonitis or ligament stress.
  5. Finally, take your time. The proper form includes not rushing and resting between each rep.

When training for explosive power, perform box jumps at a very challenging height for sets of 1-3 reps.

This is an all-out-effort move, so recover fully between sets, the same way you would when speed training or squatting for maximal strength.

As always, you should start with a lower amount of reps and work up. If you have knee issue you should consult with your doctor before performing a box jump. To maximize your results, add Promax Original bars with a 2:1 carbs to protein ratio for energy and recovery.

 

Sources:

http://www.muscleandfitness.com/workouts/legs-exercises/box-jumps

http://www.menshealth.com/fitness/box-jumps