How to perform the exercise
Place the box on a no-slip floor. Stand facing the box and approximately 3 to 6 inches away from the box. Position your feet hip-distance apart with your knees and toes facing forward. Rest your arms at your sides. Set your feet parallel with each other so your heels are not turned out or turned in. Bend your knees and swing your straight arms behind you. Lower your hips until you feel your heels lift off the floor. Forcefully push off the floor as you swing your arms forward and quickly jump onto the box. Land with both feet on the platform, your weight evenly distributed across your feet, your toes facing forward and your knees bent. Land with your knees facing forward, not turned in or out and keep your knees directly above your heels, instead of pushed forward toward your toes. Stand up completely and slightly push your hips forward. Lower your arms to your sides. Step down slowly with one foot at a time, maintaining an upright body posture and returning to the starting position.
Jumping onto the box is the key, but safe jumps are essential. Instead of lifting your feet off the floor as if jumping rope, which limits your range of motion, push your feet onto the floor and propel your body upward. Jumping down off the box is not recommended as it carries a risk of injuring your Achilles tendon.
Begin with three to five box jumps. If three to five are easy, increase the number of repetitions. For example, perform five to eight box jumps. Continue to gradually increase the repetitions until you reach 12 reps. Then, add another set of 10 to 12 jumps. When that set becomes easy, add a third set of 10 to 12 repetitions. Perform box jumps one or two days a week. Plyometric box jumps use a lot of energy and, as a result, break down muscle fibers, so allow for at least two days of rest in between sessions for muscle recovery and repair. Stretch your quadriceps, hamstrings, calves and glutes after your box jump workouts.
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