![]() ![]() You should be landing lightly and absorbing the impact. Remember: strong arms! Your arms help you to balance and to get the lift you need.Soft boxes are great for first timers but some people prefer boxes without padding. Make sure you are jumping onto a box (or step) that is stable and has a non-slip surface.Once you’re back on the ground, give yourself a pat on the back for conquering your fear! Some more tips for doing plyometric box jumps: Carefully step backwards off the box one foot at a time to return to the starting position. ![]() Push through your heels and find a standing position on top of the box.Propel your body up and forward while drawing your knees into your chest, to land in squat position on top of the box.Look straight ahead and bend at both the hips and knees, ensuring that your knees remain in line with your toes.With the box in front of you, position your feet on the floor shoulder-width apart.You know how to do everything you need for a box jump, now you just need to make the leap! Start with a small plyometric box, you don’t want to make your first jump too difficult - getting your form right is more important. You are ready! Here it is, the moment you have been working towards. Focus on really tucking your knees towards your chest and try to land softly. Tuck jumps are also an awesome way to improve your coordination and teach you the explosive movements you need for a box jump. As you work up to a full box jump, it’s important that you understand how to absorb the impact of a jump through your knees and ankles. Tuck jumps can be a great exercise for teaching you how to land softly. As you do your broad jump, try to focus on driving energy into your heels, using your arms to propel you forward and help you balance, and then aim to land softly. This can help build your confidence before adding the height of the box into the equation. Practising broad jumps can help you to coordinate the moves you need to safely make a box jump. You might have done broad jumps in my programs already, which means you’re one step closer to being a box jump master! With a broad jump, you are focusing on jumping forwards, rather than jumping up onto a raised surface. This can help improve the coordination you need to complete your first box jump! Step three: broad jumps Once you’ve gotten used to stepping up and down, start adding some arm swings in as you step up. By stepping onto the box and stepping down again, you gradually get more comfortable with the movement and this can help break down your fear. That’s why it is good to work on building your confidence with a few progression exercises. If you’ve never done a box jump before, fear can hold you back. For those girls who want more of a challenge, you could try a jump squat instead! Step two: step up and down Your chest should be proud, your hips and knees should be bent and your weight should be in your heels. Next time you do a squat, take some time to think about your form. You may not have realised this but being comfortable doing squats can help you to master a box jump! If doing a box jump is something you’ve always wanted to master, I’ve put together some steps to help you get there. Plus, adding box jumps to a workout can improve your balance and coordination, help to build bone density and they are great cardio too. There are lots of benefits to doing box jumps!Įach time you propel your body upwards, you are calling on a number of muscle groups to work together. If it is an exercise you want to try or want to become better at doing, I’ve got a step-by-step guide to help you master this classic plyometric exercise. For lots of fitness beginners though, a plyometric box jump can be an intimidating exercise! If you’ve never attempted a box jump before, you might think it is an easy exercise.
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