How to do box broad jumps properly for squat, deadlift and leg strength! The best plyometric exercise to jump farther and build explosive power for athletes!
Purpose:
Build Explosive Power
Teach Jumping Mechanics
Build Maximal Leg and Hip Power
Prime Movers:
Hamstring Complex (Legs)
Quadriceps (Legs)
Glutes (Hips)
Gastrocnemius (Calves)
Equipment Set-Up
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
Preparation
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.
The Jump
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.
Landing
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
Jump even higher with our Squat & Deadlift Programs
Perfect your lifting technique and get stronger than ever in just 12 weeks!
How to do seated box jumps properly for squat, deadlift and leg strength! The best plyometric exercise to jump higher and build explosive power for athletes and powerlifters!
Purpose:
Build Explosive Power
Teach Jumping Mechanics
Teach Squat Mechanics
Build Maximal Leg and Hip Power
Prime Movers:
Hamstring Complex (Legs)
Quadriceps (Legs)
Glutes (Hips)
Gastrocnemius (Calves)
Equipment Set-Up
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.
How To Do Seated Box Jumps
Preparation
Stand erect with your feet in your Squat stance, or closer.
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 softly onto a box set below parallel.
Internally rotate your hands as they extend behind your torso and allow your hips to open as you squat down onto the box.
Rock back onto the box slightly, the same as a box squat.
The Jump
Forcefully reverse your preparation motions by leaning forward as you pull your heels backward into the ground before 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.
Landing
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
Relax onto the box and rock back
Curl your heels into the ground to ascend from the box while leaning forward
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
Jump even higher with our Squat & Deadlift Programs
Perfect your lifting technique and get stronger than ever in just 12 weeks!
How to do depth jumps properly for squat, deadlift and leg strength! The best plyometric exercise to teach athletes how to land, jump higher and build explosive power!
Purpose:
Build Explosive Power
Teach Proper Landing Mechanics
Build Maximal Leg and Hip Power
Increase Eccentric Landing Strength
Prime Movers:
Gastrocnemius (Calves)
Quadriceps (Legs)
Glutes (Hips)
Hamstring Complex (Legs)
Equipment Set-Up
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 stand on before making any attempts.
The box height is used for determining intensity. Always set the box to a height that is difficult, but manageable.
During all depth jump variations, there should be steps placed to walk up before the next attempt, in order to save energy for the movement.
*Always check the landing space is level and clear of any obstructions before dropping down.
How To Do Depth Jumps
Preparation
Begin by standing on top of a sturdy box, near the edge.
Hold your hands out in front of your torso and raise one foot so that it hangs out in front of the edge of the box.
The Drop
Quickly leap about one foot out in front of the box set-up.
Prepare to land softly.
The Landing
Lead with the balls of your feet as you touch the ground.
Allow your hips, knees, and ankles to flex simultaneously.
Try to land softly and silently, controlling your bodyweight.
Let your arms drop to your sides as they carry the momentum downward
Press your knees outward as you land while flexing your glutes.
Hold the base position for two seconds to check your form and get your body used to land properly.
Adjust positioning as necessary before standing.
Things to Remember
Land soft and silent, controlling your body.
Lead with the balls of your feet.
Push your knees outward as you land.
Pause in the base position.
Jump even higher with our Squat & Deadlift Programs
Perfect your lifting technique and get stronger than ever in just 12 weeks!
How to do weighted box jumps properly for squat, deadlift and leg strength! The best plyometric exercise to jump higher and build explosive power for athletes!
Purpose:
Build Explosive Power
Teach Jumping Mechanics
Build Maximal Leg and Hip Power
Prime Movers:
Hamstring Complex (Legs)
Quadriceps (Legs)
Glutes (Hips)
Gastrocnemius (Calves)
Equipment Set-Up
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.
How To Do Weighted Box Jumps Properly
Preparation
Stand erect with your feet shoulder-width apart, or closer, while holding two dumbbells at your sides.
Begin your wind-up by fully extending your hips and arching your back, while keeping your arms relaxed at your sides.
Quickly reverse this motion by flexing your hip and lowering yourself into a half squat, while having your arms stay extended vertically at your sides.
Allow your hips to open as you squat down and maintain a neutral spine.
The Jump
Forcefully reverse your preparation motions by quickly extending your ankles, knees, and hips.
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.
Keep the dumbbells close to your sides, near your center of mass (approximately your belly button height)
While in the air, curl your knees up towards your chest and use your hands for balance.
Landing
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 arms stay relaxed to your sides throughout the movement
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
Jump even higher with our Squat & Deadlift Programs
Perfect your lifting technique and get stronger than ever in just 12 weeks!
How to box jump properly for squat, deadlift and leg strength! The best plyometric exercise to jump higher and build explosive power for athletes!
Purpose:
Build Explosive Power
Teach Jumping Mechanics
Build Maximal Leg and Hip Power
Prime Movers:
Hamstring Complex (Legs)
Quadriceps (Legs)
Glutes (Hips)
Gastrocnemius (Calves)
Equipment Set-Up
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.
How To Box Jump Higher
Preparation
Stand erect with your feet shoulder-width apart, or closer.
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.
The Jump
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.
Landing
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
Jump even higher with our Squat & Deadlift Programs
Perfect your lifting technique and get stronger than ever in just 12 weeks!
