How to do box jumps: techniques and benefits

Box jumps are plyometric muscle-building exercises that involve jumping onto a box to increase explosiveness and speed. They improve physical performance, which is essential for sports such as basketball and soccer. WODANDGO shares some tips for a successful box jumps session.

Effective techniques for box jumps

To do box jumps, stand with your legs shoulder-width apart, 30 cm from your wooden stand. Bend your knees and contract your muscles as if doing a half-squat. Then raise your arms as you jump to build momentum. The aim of such an exercise is to land in the middle of the box by bending your legs. To come down, straighten up and place one foot after the other backwards. Repeat these movements several times per training session to increase your endurance and explosive power.

To perform the exercise effectively, you need to have correct posture. Avoid squatting too much, as this could injure you when you land on the box. Do a half-squat and keep your feet flexible to absorb the shock and protect your muscles and joints.

To improve your performance with box jumps, you can also perform other exercises such as lunges, sprints and planks. Combine these activities with the right equipment to gain in efficiency. WODANDGO offers a wide range of products for disciplines such as gymnastics, cardio andweightlifting.

Common mistakes to avoid to improve your physical performance

After the box jump, pause for a second with your legs bent before straightening up completely. This allows you to perform the movement properly andabsorb the impact with your body. Take into account the alignment of your feet when you start the movement. With this technique, you can avoid knee problems and joint pain.

Choose your box carefully to start box jumping. Choose small wooden supports and increase the height as you progress. When you come down from your wooden support, avoid jumping to protect your muscles and reduce the risk of injury.

Box jumps are a good exercise to start your workout, before your legs are overtaxed. To protect your body and joints, however, avoid doing this exercise after a cross-training session.

The benefits of box jumps

The movements involved in box jumps work lower-body muscle groups such as the glutes and quadriceps. They also have an effect on the trunk and arm, which are also called upon during training. This exercise enhances the athletic performance and explosiveness of athletes who play basketball, American soccer or soccer. A bodybuilder or powerlifter can increase leg strength and hip mobility.

Box jumps are effective exercises for achieving your fitness goals. They help you gain stamina and flexibility with every session, as well as helping you lose weight. A regular 45-minute session will work your muscles and keep them firm. It also helps you improve your coordination and balance through repeated movements.

Finally, this exercise strengthens your cardio, making you resistant to effort. You can lift heavy weights to do the Farmer Walk without getting out of breath. This workout involves walking with weights in both hands to work different muscle groups such as quadriceps, triceps, hamstrings…

Exercise variations to develop strength and explosiveness

To get the most out of box jumps, try a variation such as step-ups, which involve the whole lower limb. Add weight and speed up the rhythm to strengthen your physical capacities. You can also jump and land on your wooden stand with just one foot. Increase the distance of the box from your position to add difficulty to the exercise.

Choose a higher box to test your limits and gauge your physical strength. You can also wear a weighted vest like those offered by WODANDGO to take your training routine to the next level. Try seated box jumps to develop explosive strength and leg power. It also reduces the impact on your joints.

To strengthen your coordination and mobility, perform the classic exercise with a rotation. Your body should be turned slightly to the left or right, depending on the direction you choose. When you jump, turn so that you land with both feet pointing towards your original location.