Box Jump
rating: | Ø 4.38 through 13 votes |
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rate it! | |
required: | Bench |
optional: | Dumbbells (2), Weight Cuffs |
level: | Normal |
type: | Plyometrics, Cardio |
Variations available (2) |
General and Specifics
- this exercise is perfect for runners and basketball players
- it strengthens your circulatory system and requires core and legs
- it also improves your flexibility and stability
- warm-up well before you start with this plyometric exercise, otherwise you provoke injuries
- you can choose the height of your tool, the higher, the more difficult the exercise
Starting Position
- stand shoulder width apart from your stable tool or a heightening (park bench, high resting place)
- the feet are shoulder width apart
- you are in a dynamic posture and ready to jump
- the arms and legs are slightly bent, the upper body is tilted forward a bit
Correct Execution
- brace the core and jump onto the box
- your arms move upwards, you can gain some momentum
- try to land with bent knees and with the balls first
- the upper body is tilted forward again
- stretch the legs after you landed on the box
- do not rest to long on it, get off the box quickly
- do not jump off the box, this can cause injuries
- choose how long you want to work out, but at least one minute
tip for the workout
- impede the exercise by using weight cuffs or dumbbells