Description
The box jump exercise aims to improve your body’s muscles by elongating them through a jump. It also targets to ameliorate your jump by increasing its power when you contract your muscles to push away from the floor. This exercise intends to build up core strength and to tone your lower body by developing your jump height and your power. It also tests your agility, accuracy and balance.
To achieve the box jump, you need to bear in mind that you should jump at a lower height, and you can gradually increase your jump height once you get the hang of it. You start off by standing straight in front of the box and by spreading your legs apart. Lower yourself in a slightly squat position while you keep your head upwards and your back straight for proper posture. Exert an explosive jump towards the box, while you swing your arm. You would feel the force getting absorbed by the box as you land on the box. For the finishing position, stand straight and return to the starting point, then repeat as necessary.
Results
The box jump exercise primarily targets your quadriceps or the group of muscles on the front of your thighs, your hamstrings or the muscles on the back of your thighs, and your calves or the muscles on the back of your lower leg.
This exercise results in the building up core strength in your quadriceps and hamstrings, which leads to stronger and more flexible legs for better mobility. It also helps toning your legs to make it even better looking.
Sets and Repetitions
There are some variations of the standard box jumping—side box jumping and depth jumping. The side box jumping has the same steps except for the part that you jump sideways on the box, instead of jumping forward. On the other hand, the depth jumping starts with dropping from a low platform then jumping towards the box. Same repetition applies to each variation.
For starters, performing 15 to 20 repetitions of the box jump is sufficed, while for advanced, reaching 25 to 30 repetitions can do the thing. Avoid overdoing this exercise because it may strain your legs from all the jumping.
Top Performance Metrics
Since the box jump aims to improve your jump height, certain enthusiasts have been achieving top record for the highest box jump such as Kevin Bania. Bania weighs around 175lbs with a height of 179cm, and he has reached the jump height of 64 inches.
Related Movements
To speed up the results, some exercises can be integrated with the box jump such as the burpees, thrusters and squats.
Related Foods
Before starting your box jump exercise, attempt to consume dried cranberries, dried plums, raisins, banana with peanut butter and granola to boost your energy that your body needs during the execution.
To help rejuvenate your muscles after your workout, you have the option to drink protein shake, fresh fruit smoothie or low-fat milk, and to eat eggs, cottage cheese, crackers, avocado and Greek yoghurt.
Celebrity Use
Managing editor at Runway Riot and an English role model, Iskra Lawrence, has been indulging herself with serious workouts to keep her body healthy and active. The box jump exercise is part of her routine but it is only her warm-up. She adds some difficulty level upon performing the box jump by carrying a 22-pound kettlebell. Her advice entails on having a persistent motivation by remembering how satisfied you have felt after your previous performance.
Functional Use
You would notice difference in your legs—more toned and more flexible—that is advantageous in your daily activities. Furthermore, your jumping would increase height, which is beneficial for diminishing body fat and for promoting a leaner body. The higher your jump is, the more active your muscles become, which contributes to a healthy lifestyle. Performing the box jumping exercise would also correct your posture and would help you balance as you age.