Convinced the heart-pumping move is worth your while?
Steal these tips from pro trainers on how to safely and effectively perform the box jump and its variations.
Plus, find out more about the key benefits the box jump has to offer.
Photo: Jenna Brillhart
In turn, the box jump is considereda plyometric exercise.
Having trouble visualizing the exercise?
WatchRachel Mariotti, an NCSF-certified personal trainer in New York City, demonstrate the box jump exercise below.
C.Land softly on the box with both feet, knees bent at roughly 90-degree angles, and chest proud.
Push through feet to straighten legs and return to standing.
Lower arms to sides, then step backward off the box one foot at a time.
In fact,research showsplyometric training improves jumping performance in basketball, soccer, handball, and volleyball players.
The box jump exercise can have mental perks as well.
“And you have to have courage to jump up onto something and land properly.”
Specifically, box jumps area throw in of anaerobic exercise, says Nguyen.
In turn, your body can only perform this exercise for a short amount of time.
You’ll first stand up on your tip toes with your arms extended over your head.
Progression: Single-Leg Box Jump
Looking to amp up the challenge of the traditional box jump?
Start by increasing the height of the box.
“Every athlete needs to be able to sprint faster, jump higher,” she says.
“And jump moves, especially box jumps, are so efficient in that sense.”
(ICYDK, muscle strength and muscle power go hand-in-hand, she explains.)
Having adequate ankle mobility, ankle strength,hip mobility, and knee stability are also key.
“Strength training is always gonna help improve mobility in a major capacity,” she says.
slamming your shins against the box or falling on your face).
Most importantly, remember to have fun with it.
As an adult, “you forget to embrace your inner kid,” says Mariotti.
