Plyometrics are a corner stone to any athletes training routine and the box jump is one of the most heavily used plyometric exercise around.  While there are many variations to box jumps, this month’s focus is on the most basic, the standing box jump.  Plyometrics should be used only after a solid strength and conditioning base has been established.

The box jump, while seemingly quite simple and straight forward, does have some technique to it that one should follow.  First, one should start with their feet planted on the ground and jump from a stationary position.  Taking even one step before jumping changes the box jump and can considerably alter the height one can jump.  Taking one or more steps isn’t wrong, it’s just different and not what’s being displayed in the video.  Another aspect to the jump involves the arms.  In the video you’ll notice I swing my arms back and then upward in the direction of my jump.  This can help gain height on the jump.  Leaning slightly forward is also important while jumping, especially with difficult heights.  If you miss the jump, leaning backwards will end you up on your back or head!  Leaning forward will at least keep your hands and feet usable to stop or cushion a fall.  Note in the video how far up my legs come to my chest before I land on the platform.  This means flexibility comes into play.  If you are unable to pull your legs up due to tight muscles, it will affect the height of your jump.  Lastly, when you land on the platform, land with your feet well on the platform and then fully stand up.

Some additional notes for safety:  Make sure the platform you are jumping onto is sturdy!  I see far too many people jumping on to exercise steps with raisers placed under them.  For a small height and good technique, this is fine.  With a large amount of risers though, this is incredibly unstable and even good technique won’t save you from it all toppling over.  When trying new heights, make sure and use a spotter.

Don’t care about plyometrics or how high you can jump but want to use box jumps for a high intensity workout?  Excellent, just make sure and lower the platform for high reps so that when you tire out, you’re not just slamming your shins into the edge of the platform!  I will laugh if I see you do that, as we have all been there!