How to Modify a Box Jump

Описание: Before we start jumping up and down, let’s look at why incorporating JUMPS into your workout may be the boost you need!. You may have heard terms such as plyometrics, reactive training or power workouts. These workouts or terms may sound like exclusive training methods for professional athletes, but I am here to say (shout), that YOU can safely incorporate power into your workouts too! Some physiological benefits of jumps or box jumps include stronger bones, increased neuromuscular efficiency, functional strength, power and an increase in your overall cardio-respiratory system and caloric expenditure.

Before you incorporate box jumps into your workout, you want to ensure you have the proper stability, core strength and mechanics to do them safely. I will demonstrate different exercises that will properly progress you to safely perform box jumps or you can stay with these exercises as well!

Warm-up
Start with easy body-weight squat and incorporate some arm swings and roll up through the ankle complex to your toes. Standing knee tucks and bottom kickers are great to incorporate full range of motion and joint mobility. You can always start with a few minutes of cardio as well as light walking or jogging.

Box Jump Progression
In general, adding jumps to any workout program can be a fun and efficient way to increase your overall caloric expenditure, power and neuromuscular efficiency. Slowly progress through these exercises until you feel comfortable performing 8-10 repetitions of each before you try to next exercise.

Body Weight Squats with Plantar Flexion of Foot
1. Body Weight Squats using that low body to push body up and roll up to your toes. Maintain core stability as you roll up through the ankle complex.

Body Weight Squats with Low Amplitude Jump
1. Work on the stability of your eccentric phase or deceleration and maintain proper body alignment
2. Start to increase your neuromuscular efficiency and dynamic joint stability by developing more eccentric and concentric movement through a full range of motion
3. Increase your power and your rate of force production by increasing your tempo and performing the jumps as quickly as possible.

Body Weight Forward Jump
1. Same as above but add a forward motion

Power Step Up
1. Start with one foot on the platform activate gluteals and draw navel in towards spine. Forcefully push off the leg on top of the platform driving upward and slowly land rolling through toe-ball-heel and soft knees. Switch legs.

Low Box Jump
1. Start standing behind a low box. Sit back into a squat with knees tracking your toes and allow your arms to swing back. Use your arms and low body power to jump onto the box, landing softly onto mid-foot and flexing at your hips, knees and ankles. Step down off the box and repeat.