EXERCISE: Box Jumps - The Secret Weapon to Explosive Power and Vertical Jump

- October 07, 2023

EXERCISE: Box Jumps - The Secret Weapon to Explosive Power and Vertical Jump

fit40strong.com

Hey there, fitness enthusiast!

I'm always amazed at the achievements of NFL player Gerald Sensabaugh (46 inches), NBA player Kenny Gregory (45.5 inches) and their contemporaries who set new vertical jump records in their respective sports. Don't you?

So are you ready to take your fitness to the next level with box jumps?

Box jumps are a powerful exercise that can help you build explosive power, agility, and coordination.

They're also a great way to burn calories and build muscle.

But before you start jumping, it's important to learn the proper form.

Here's a step-by-step guide:

Choose the right box. The box should be at a height that's challenging but safe for you. A good rule of thumb is to start with a box that's about knee-high. As you get stronger, you can gradually increase the height.
Start with a warm-up. Before you start box jumping, it's important to warm up your body. This will help prevent injuries. A good warm-up should include some dynamic stretches, such as leg swings and arm circles.
Get in the right position. Stand in front of the box with your feet shoulder-width apart. Bend your knees slightly and keep your core engaged.
Explosively jump onto the box. Swing your arms up for momentum and jump onto the box with both feet. Land softly with your knees slightly bent.
Step or jump back down. Once you're on the box, you can either step or jump back down. Be careful not to land too hard.

That's it! That's how to do a basic box jump.

Here are a few tips to help you get the most out of your box jumps:

Focus on your form. It's more important to do box jumps with good form than to do a lot of reps with bad form. Make sure you're landing softly with your knees slightly bent.
Start with a low box and gradually increase the height. As you get stronger, you can increase the height of the box to challenge yourself further.
Don't be afraid to modify the exercise. If you're not ready for a full box jump, you can modify the exercise by stepping onto the box instead of jumping.
Listen to your body. If you're feeling pain, stop and rest.

Box jumps are a great exercise for people of all fitness levels.

But it's important to start slowly and gradually increase the intensity as you get stronger.

With consistent practice, you'll be mastering box jumps in no time!

Real-Life Inspiration

Here's a real-life example of someone who has benefited from box jumps:

Brett Williams holds the world record for the highest platform vertical jump at 65 inches, set in 2019. The previous record holder was Evan Ungar, who jumped 63.5 inches in 2016. In the following video, Ungar also jumped 62 inches, the highest jump ever.