Box Jump To Improve Your Performance

Do you know that adding a box jump to your workout is likely to improve your performance? That’s why I would recommend adding some to your workouts as long as you want to get your physique and performance to the next level. Why adding a jump to your workout could help? Read on and find out!

We know that getting hench may be your goal. It is most people’s goal. However, you should know that power is just as important when it comes to building that supreme strength. If you have more power in your workout sessions means that you are able to lift even more weight. And do it quicker too.

We find that building power is often underrated, unfortunately. Nevertheless, lifting veterans know that in fact, it is a crucial element of smashing your workouts. As you do it, you are reaching your goals even faster. And it’s definitely able to help break through plateaus.

So, how do you increase power? Surprisingly – adding a jump to your workout can greatly help. Needless to mention you should do it right though. But if you do, you’ll see great results. Here you will find out how.

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How To Do The Box Jump?

In order to nail the box jump you’ve got to learn how to nimble on your feet. It’s actually all about being nimble on your feet. While it may sound easy, I recommend you do it carefully. And pretty much like lifting weights, I would recommend you to start off slowly. You should not attempt jumping to the highest right away. Besides you being unlikely to do it, you risk injury. So, here’s how to do it:

First Step: Start Your Takeoff Position Strong

So, to kick things off, start by finding a box and standing facing it. Stand about six inches away from it. You should keep your feet hip-width apart. Have your ankles, knees, and hips stacked above one another. When you’re ready to jump, remember that you’ve got to swing those arms up too.

Second Step: Load the Hips and Jump

As you keep your feet planted, swing your arms towards your heels. Drive your hips back as you do it. By doing so, it would load up your hamstrings and glutes pretty nicely. As soon as you get a feel of the stretch, extend your ankles, knees, and hips as you are throwing your arms up in order to increase the momentum. And… jump.

Third Step: Land Smoothly

The way that you are going to land is crucial when performing a jump. It is the way to absorb your own body weight and the force of the jump. You should make sure that you keep your ankles, knees, and hips all flexed in order to take on this force. You should be landing in a squat position. As you’ve landed in the squat position, stand up smoothly.

How to Conquer Box Jump Sets and Reps

In the end, box jumps might seem obvious. And nothing hard to conquer. Isn’t it? Simply grab a box and jump, right? But it’s actually not as simple as it seems. There’s definitely more to it than that. Just as lifting weights sounds easy, there are numerous techniques that are not as easy. Some may say: just take the weights and lift. But we know that there’s more than that. The same goes for the box jump. You need to know how box jumps could maximize your training sessions. Much like weightlifting, there are different techniques for different purposes. Let me explain:

• For technique, you need to use a relatively low box to begin with. You should perform 3 to 4 sets of 3 to 5 reps. Rest for about 2 minutes between sets.
• For power, you should kick off with 3 to 5 seconds while having only 1 to 3 reps while resting for anywhere between 2 to 3 minutes between sets. However, you should be using a higher box than you would for endurance training.
• For endurance, you should do 2 to 3 sets of 10 to 20 reps. Rest time is anywhere between 60 to 90 seconds.

Common Mistakes To Avoid When Doing Box Jumps

Like a common workout move, it is to jump right into doing box jumps (literally) while you are using the correct form. So, you definitely need a perfect form in order to get the most out of them. There are some common mistakes many people tend to make while doing the box jumps. Here are some of them that you should avoid:

Landing too hard

Ask a professional jumper and he’s likely going to tell you that landing is everything. As long as we talk about the box jump. Landing correctly is the key to allowing your body to absorb the shock of your body weight as you are landing. Many people, however, are putting the force all on their feet, for example.

As you land, you should allow your knees to bend generously. Additionally, it is very important to let your ankles and hips flex as you’re landing. This way you are going to avoid your feet from taking all the force onto them. Some people feel a real sudden shock reverberating in their bodies. Usually, it is starting at your feet. That’s common. But that may be a sign that there are high chances you’re landing too hard. The problem with this is that it could lead to joint issues. You may have heard of people suffering joint issues from going to the gym. That’s because they were having incorrect forms as they were working out. Jumping or whatever other. Moreover, to avoid any injuries, you should make sure you are not suffering from any joint issues in the first place.

Choosing the wrong box size

The heavier we lift, the better. The bigger the box, the better. Right? Well, no. It’s not always the case. Indeed, sometimes we need heavier weights and sometimes we need bigger boxes. But you should know when and how you can do it. Just because you can hop up onto a massive great 40” box, it doesn’t really mean that you necessarily should. Pretty much the same as a bench, for example. If you can bench 330 lb, it doesn’t mean that you should.

But yes, you will need a higher box as long as you are training for power. And exactly like benching, you can attempt a personal record as long as you have enough experience and proper form. But if you train for endurance, you won’t need a big box. And you definitely shouldn’t attempt one without experience and correct form.

Incorrect Amount

Another common mistake is either doing too many or not enough. While it’s obvious that not doing enough is a mistake, yes, doing too many box jumps is a mistake too. Considering that there are no weights involved in this exercise, it could be tempting to do a shedload of box jumps in your workout sessions. However, doing too many could definitely hamper your form, intention (endurance or power), and ultimately your joint health.

Therefore, you should keep your volume relatively low. Approximately 20 reps per set. That would make a total of about 60 reps at the higher end of your workload. Do not sacrifice your form simply to do as many as you can. It can have consequences.

Trying Out Box Jump Variations

Jumping on and on can be a little bit boring. You could try adding a little variety to your box jumping workouts. They are not only great for changing things up, but they would also work your body in different ways. So, there are three great box jump variations that you can give a try.

Seated Box Jump

This type of box jump is created to increase the concentric power output. You start from a seated position (that’s why it’s called this way) and then explore into a box jump. However, in order to get to this type of box jump, you first need to perfect the regular box jump.

One Step Box Jump

In case you are searching to increase your jumping ability for sport-specific purposes, this type of box jump is just perfect for you. The one step box jump can greatly help take up the next step when it comes to box jump abilities. Once you make sure that you mastered the regular box jump, you can level up with this type of box jump.

Additionally, taking a step beforehand helps you gain some momentum. This is greatly going to increase jump height as well.

Single Leg Box Jump

As its name suggests, I assume you’ve got an idea of what it involves. However, I need to warn you that this box jump variation is not to be taken lightly. This type requires a lot of balance. Needless to mention you should first master the regular box job. And you should be careful as it may lead to injuries if you’re not doing it right. I recommend starting off small. Then work your way up in the box height. The results over time are going to increase unilateral strength, power as well as balance.

What Muscles Work During The Box Jump?

You may think that the box jump workout won’t really have many benefits. But I assure you that you’re wrong in thinking that adding box jumps to your workout is not much. You just can’t deny that they are kickass! And no, they won’t only work your legs. They are working out more muscles than you may think.

Yeah, they come with downsides as they are not increasing muscle hypertrophy or strength necessarily. And they are not going to make you have huge arms either. But they are surely going to increase your lower body’s power output for sure.

While you’re working on the box jump, these muscles are mostly involved: hamstrings; quadriceps; glutes, and calves. Nevertheless, there’s more than that. Your core will get much better too. Additionally, you will have a much better balance and stability. Plus, it’s a great way to burn off fat. Adding box jumps can help reveal those abs! Talking of the benefits of the box jump…

What Are The Benefits of The Box Jump?

As said, the box jump will greatly increase your body’s explosiveness and power. However, there is definitely more than that. I already mentioned some benefits here, but let’s check some others.

Increases Rate of Force Production

Usually, you can increase force production with the help of different methods, of course, including building stronger legs with the help of:

• Deadlifts
• Squats
• As well as other forms of resistance training

Adding box jumps could greatly help increase athletic potential. It increases lower body explosiveness and will definitely have a positive impact on other forms of jumping. Moreover, it will have a positive impact on other strength training exercises such as squatting, deadlifting, and other forms of weightlifting. Will even help sprinting better too.

Improves Proprioception

Proprioception is also known as kinesthesia. It is the sense that lets us perceive the location, movement, and action of the body parts involved. It includes the perception of the joint position, muscle force, movement, and so on and so forth.

In short, it will enhance your ability to control the body in space without seeing your limbs. It’s obvious that for such results you’ll need agility, finesse, and physical awareness. That’s what adding a jump would do. It definitely increases body awareness and overall control.

Powerful Hip and Knee Extension

In order for your body to get from the floor to the box, it is your hips and knees that will need to extend forcefully in order to drive your body’s mass. Obviously, doing it regularly will definitely lead to much more powerful hip and knee extension. That’s definitely going to improve the power!

The Takeaway

So, that’s how you do it! And as you can see, you just can’t deny that adding the box jump into your workout is worth it. It will offer a lot of benefits and will definitely level up your power. Another great thing about the box jump is that you can do it literally anywhere. Just find something stable enough and at the proper height and you can go for it.

• The problem is that box jumping can sound easy, but it’s definitely nothing easy when attempting it. It requires strength, endurance, and lots of energy. You may find yourself out of energy sooner than expected. But it’s definitely worth adding box jumping to improve your performance.

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