Box jumps or bench jumps are a great exercise if you play a sport that requires jumping such as basketball and volleyball.
However, even if you are not an athlete you will benefit from making box jumps part of your workout.
Before adding box jumps into your workouts, you need the right equipment. My review of plyometric boxes will help you choose which style of box is best for you.
The box jump is an explosive movement that targets your glutes, hamstrings, quads, and core.
It’s important that you use proper form with every jump to minimize your chance of injury.
Follow these steps to do a proper box jump:
- Stand about 2 feet away from the box.
- Keep your back flat and dip down into a quarter squat. At the same time bring your arms back.
- Bring your arms forward and jump up onto the box.
- Land in a quarter squat position to lessen the impact of your landing.
- Step down off of the box.
Video 1 – How to do a Box JumpIn this video personal trainer Pauline Mitchell shows you step by step how to do a box jump.
She suggests that you warm up by doing a move that is very similar to the Total Body Extension. Stand with your feet a bit more than shoulder width apart. Push your hips and arms back, then swing your arms forward and up and raise up on your toes.
Your arms help provide the driving force for the jump.
You should land on the box with your knees forward, not tilted in toward each other or tilted out.
If you find your knees are not forward, then Pauline suggests you practice stepping up onto the box and concentrate on keeping your knees forward.
Video 2 – How to Get Started with Box JumpsAt your current fitness level, you may not be ready to do box jumps.
There’s nothing to be ashamed of. You’ve decided to improve your fitness and you need to start where you are.
In this video Coach Romi Gill says,
When you’re out of shape and inactive little things are hard. So what you do is start slow, start small. And that leads to bigger victories.
His suggestion is you do 5 – 8 reps at an easy height such as six inches. If that is too hard, then start with stepping up onto a box until you are able to jump.
In the video you see one of his students practicing short jumps on a low curb.
Video 3 – Proper Box Jump TechniqueThis video is from the Florida Institute of Performance.
The trainer in the video makes a point that hasn’t been mentioned in the other 2 videos. He explains the importance of having your head up. The point is if you have your head lowered it will affect how high you jump.
This point is not so easy to describe in writing, but I think it’s clear in the video.