The box jump exercise aims to improve your body’s muscles by elongating them through a jump. It also improves your jump by increasing its power when you contract your muscles to push away from the floor. This exercise builds up core strength and tones your lower body by developing your jump height and your power. It also tests agility, accuracy and balance.
To achieve the box jump, 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. 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 upward and your back straight for proper posture. Exert an explosive jump toward the box, while you swing your arm. You will feel the force getting absorbed by the box as you land on it. For the finishing position, stand straight and return to the starting point, then repeat as necessary.
The box jump exercise primarily targets the 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 promotes improved strength in your quadriceps and hamstrings, which leads to stronger and more flexible legs for better mobility. It also helps to tone your legs to make it even better looking.
There are some variations of the standard box jumping—side box jumping and depth jumping. The side box jumping has the same steps except that you jump sideways on the box, instead of jumping forward. The depth jump starts by 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 sufficient, while for the advanced, reaching 25 to 30 repetitions will provide more difficulty. Avoid overdoing this exercise because it may strain your legs.
Kevin Bania weighs around 175lbs with a height of 179cm, and he has reached the jump height of 64 inches.
To speed up results, some exercises can be integrated with the box jump such as burpees, thrusters and squats.
Before starting your box jump exercise, consume dried cranberries, dried plums, raisins, a banana with peanut butter or granola to boost energy.
To help rejuvenate muscles after the workout, either drink a protein shake, a fresh fruit smoothie or low-fat milk, and eat eggs, cottage cheese, crackers, avocado or Greek yoghurt.
Managing editor at Runway Riot, 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. She uses it as a warm-up. To add difficulty, Lawrence carries a 22-pound kettle bell.
You will notice a difference in your legs—more toned and more flexible that makes performing daily activities easier. Furthermore, jumping height will increase, 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 will also correct your posture and will help you maintain balance as you age.