- Build Explosive Power
- Teach Jumping Mechanics
- Build Maximal Leg and Hip Power
- Hamstring Complex (Legs)
- Quadriceps (Legs)
- Glutes (Hips)
- Gastrocnemius (Calves)
Set up one or more boxes on top of each other until you reach the desired intensity and always check that it is stable to jump on before making any attempts.
The box height is useful in determining intensity as well as decreasing the stress placed upon your body during the landing phase. Always set the box to a height that is difficult, but manageable, and try to jump into the center of the structure rather than just the edge.
During all box jump variations, there should be steps set up to walk down before the next attempt. Stepping down from high box jumps greatly decreases the amount of stress placed upon your body, so you can then use most of your energy for the strength-building exercises afterward.
*Note: With this box jump variation, ensure that the box will not flip over upon landing due to the horizontal force and allow for a way to stop yourself (a wall) from going too far forward after landing.
How To Do Box Broad Jumps
- Stand erect with your feet shoulder-width apart, or closer, at least 3 feet or more from a box.
- Begin your wind-up by quickly raising your hands overhead with your arms extended while fully extending your hips and arching your back.
- Quickly reverse this motion by pulling your hands down, flexing your hip and lowering yourself into a half squat.
- Internally rotate your hands as they extend behind your torso and allow your hips to open as you squat down.
- Forcefully reverse your preparation motions by quickly extending your ankles, knees, and hips.
- Lead with your arms by raising your hands forward and up to further propel your body into flight.
- Press hard into the ground during the takeoff and make sure to fully extend your hips, knees, and ankles simultaneously to get the most out of each movement.
- While in the air, curl your knees up towards your chest and use your hands for balance.
- Try to land softly onto the box in a Paleo Squat position.
- Let the balls of your feet touch first to control the descent rather than stomping with your heels.
- After landing, check your positioning before standing and walking down to prepare for the next repetition.
Things to Remember
- Let your hands lead the movement, moving as fast as possible
- Rebound out of the half squat quickly, with force
- Use your entire body in unison to get the most force production
- Land softly on the box
- Step down safely from the box to prevent unnecessary joint and muscle damage
- Increase the intensity by raising the box height or starting farther away