Working Up to and including Box Jump

 

HOW TO RIDE BOX JUMPS!

Video taken from the channel: undialed


 

How to Do a Box Jump | Plyometric Exercises

Video taken from the channel: Howcast


 

How to Do a Box Jump | Boot Camp Workout

Video taken from the channel: Howcast


 

MFC Championship Day 3

Video taken from the channel: Morning Chalk Up


 

3 Simple Tips For Beginner Box Jumps

Video taken from the channel: Women Who Lift Weights


 

How to Do Beginner Box Jump Exercises

Video taken from the channel: National Academy of Sports Medicine (NASM)


 

How To: Box Jump

Video taken from the channel: ScottHermanFitness


To warm up, start with easy body-weight squats. Incorporate some arm swings, and roll up through the ankles to your toes. Standing knee tucks and bottom kickers are great to incorporate full range of motion and joint mobility.

You can also always start with a few minutes of cardio, such as light walking or jogging. To properly perform a basic box jump, stand facing the box, feet should-width apart. Bend your knees and swing arms behind you, keeping your back straight.

In one explosive motion, swing your arms forward and push off the ground, tucking your knees slightly as you spring up onto the box. How to Do Box Jumps Safely and Effectively Stand facing the box, with your feet hip-width apart, and bend your knees into a quarter squat, bringing both arms Swing your arms forward and jump up and onto the box, landing with your knees bent and both feet on the middle of the Stand up. Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box.

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. If your new to box jumps or just warming up, start with a box no higher than knee height. Then stand with your toes against the front of the box, and take one large step backward.

You should be. Super high box jumps are impressive, but they have a lot more to do with hip flexion (pulling your knees up to clear the box) than with jumping ability. Better to jump high above the box, alighting. Instead of doing box jumps, we’ve curated a list of moves that will still allow you to strengthen your legs and develop power. This is not a workout, so.

This box encourages you to jump high enough to clear the edge completely. Another benefit with this design is that it gives you three different heights to work with. This box is 28″ x 24″ x 20″.

If you want to do 28″ box jumps, just flip the box so that the longest side is vertical; if you want to do 24″ box jumps, flip it to another. Box jumps with step down. Box jumps with a step down are the next step in the box jumps progression.

If these make you nervous at first, simply find something lower to jump onto—stairs work perfectly. Get in front of the box, jump up, then gently step back down. View these at 1:03 in the video. Tuck jumps.

How to do box jumps correctly Start in a low squat and stretch your arms out behind you like a ski jumper before takeoff. Now push yourself off the floor with all the strength in your legs and use your arms for momentum. Make sure to land softly with both feet fully on the box and absorb the jump with your knees.

List of related literature:

Box jumps-ups are a great way to increase vertical jump.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

The athlete should immediately jump back on the box, spending as little time as possible on the ground.

“Rehabilitation for the Postsurgical Orthopedic Patient E-Book” by Lisa Maxey, Jim Magnusson
from Rehabilitation for the Postsurgical Orthopedic Patient E-Book
by Lisa Maxey, Jim Magnusson
Elsevier Health Sciences, 2013

Some of the exercises use a box jump.

“Running Rewired: Reinvent Your Run for Stability, Strength, and Speed” by Jay Dicharry
from Running Rewired: Reinvent Your Run for Stability, Strength, and Speed
by Jay Dicharry
VeloPress, 2018

Box jumps sound and look easy, but they’re deceptively hard, especially if you’re jumping to a 24-inch box, as suggested in the Spartan Warrior Workout.

“Spartan Warrior Workout: Get Action Movie Ripped in 30 Days” by Dave Randolph
from Spartan Warrior Workout: Get Action Movie Ripped in 30 Days
by Dave Randolph
Ulysses Press, 2010

Jump onto the first box then off and jump onto the next to-box jumps high (depending on ability) with feet box.

“Physiological Aspects of Sport Training and Performance” by Jay Hoffman
from Physiological Aspects of Sport Training and Performance
by Jay Hoffman
Human Kinetics, 2002

My first mistake was doing too many reps on the box jump.

“Dottir: My Journey to Becoming a Two-Time CrossFit Games Champion” by Katrin Davidsdottir, Rory McKernan
from Dottir: My Journey to Becoming a Two-Time CrossFit Games Champion
by Katrin Davidsdottir, Rory McKernan
St. Martin’s Publishing Group, 2019

A good jump-training program involves box jumps, weighted box jumps, double jumps, and single-leg hops.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

Make sure that your front squat reps are perfect and that your box jumps are done with as much power as possible.

“Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit” by Bobby Maximus, Michael Easter
from Maximus Body: The Physical and Mental Training Plan That Shreds Your Body, Builds Serious Strength, and Makes You Unstoppably Fit
by Bobby Maximus, Michael Easter
Potter/Ten Speed/Harmony/Rodale, 2018

Starting position: Stand to one side of the plyometric box with one foot on the ground and One foot on the box.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Action sequence: Begin the exercise with an upward movement of the arms; then using an initial push from both legs, followed by using the inside leg (foot on bench) for power, jump upward as high as possible.

“High-powered Plyometrics” by James Christopher Radcliffe, Robert C. Farentinos
from High-powered Plyometrics
by James Christopher Radcliffe, Robert C. Farentinos
Human Kinetics, 1999

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

21 comments

Your email address will not be published. Required fields are marked *

  • First of all not sure why people are obsessed with you doing this with your shirt off…

    Secondly, my big issue is my mind. I psyche myself out. I plan to work on my form.. but not sure my mind will get on board.

  • When I first attempt this without watching this clip, I bent my whole body. After 3 sets of 20 my lower back was in pain. I should always keep my back straight right?

  • Does anybody have some advise in save lifting exercises. I’ve been doing some little ones but not too many lifting exercises because I’m still growing( 14 yo and 6,3 btw)

  • What the fuck are you doing with your hands ���������� abduction not extension ��. You leave your force behind with that movement.

  • I’m acually scared to do these because I feel like I’m going to not make it on to the box. It’s all in my head but I just need to break the mental block

  • Make sure you step off the box and not jump off like the video shows. Makes no since that we focus on proper landing mechanics when jumping on the platform but could care less how we land when we jump off. Seems counter productive for our knees and ankles.

  • Hey there, You can easily increase 2-4 inches in vertical jump within 2 weeks by following the correct training program & have a good nutrition plan. My friend gained 9 inches in only 12 weeks and now he can 360 dunk with two hands. 

  • Thought I’d mention since it wasn’t in the video you should climb back down after completing the jumps as dropping back down becomes a depth drop and will create a different overall training stimulus affecting the outcome. 

  • Why the hell would you not look at where you’re landing? Is this some kind of a technique a person needs to implement, of not looking at the target? I don’t get it:S Legit question

  • Doing jumps with one foot is always a good idea. You’ll be able to identify and correct any strength imbalances and develop better coordination.

  • One thing I would say different is that you should be closer to the box. I read the other day that you should focus on jumping up not forward and up like you were.

  • Is that the $200 home made box? Plyo boxes are pricy. Try cinder/concrete blocks at <$2 16/8/8 in & 38 Lb at Lowes/Home Depot etc. make strong steps/plyo box/db/kettle bells.

  • �� CLICK THAT NOTIFICATION BELL SO YOU NEVER MISS AN UPLOAD!

    Having some explosive power through your legs is really going to help with your squats and deadlifts. That’s where box jumps come in!

  • Jeez he makes that look so easy I was doing box jumps for the first time today in personal training and only one a 12 inch box I had to do a step before I jumped like a run up or I couldn’t get up haha ������‍♀️ he practically floats up!!

  • I had hope when you started this is would include some exercises for beginners. This turned out not to be for beginners. No beginner will be able to jump on a 24 inch box. That’s going to take some time.

  • You saw correct. You should step down off the box. Every time you jump you make an impact which takes a toll on your joints. Your body can only safely take x number of impacts per training session/week/month depending on your experience and bone/joint conditioning. You want all of these impacts to be during your actual training, not wasted movements by jumping down off the box. Simply set up a smaller box or bench to step down onto and you’ll be fine.

  • I saw somewhere else that you should step down, not jump down off of the box once you’ve stood up straigh on the box? Is one more beneficial or maybe even safer than the other? @ScottHermanFitness

  • Dude, you’d be surprised how many people don’t know how to jump onto a box properly. It’s just like running. We’ve been doing these things since we were kids but there are still coaches who teach proper running technique. Proper technique allows you to maximize your performance. How many countless people out there limit their performance because of improper technique?

  • @mafado 
    Can you tell me what kind of nutrition & workouts you got this
    week cause it seems like its not working well for you., Anyway,
    the one one using is fucking awesome and I tried it and I have
    gain 2-3″/wk on my vertical. I have already gained so much of it!
    Thank God Ive found this!^^

  • Tnx pauline very sweet and pleasant voice aside from bein hot..ur workouts are very helpful for my martial arts and boxing skills..tnx more power!

  • Plz will u guys do a video on how to air over coping because I just can’t understand how to do it also I love your vids keep it up