Blog Fitness Workout Plans Box Jump Benefits And Technique For Beginners

Box Jump Benefits And Technique For Beginners

Box jumps are one of the most underrated yet effective leg exercises out there. By targeting your quads, glutes, and calves all at once, they can help improve your explosive power and jump height. Plus, they’re a great way to build up some serious endurance. Most beginners worry about the efficacy and safety of box jumps, but if done correctly, they’re perfectly safe and an excellent way to tone your lower body. Here’s everything you need to know about how to do box jumps, box jump benefits along with some beginner-friendly tips and variations.

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Box Jumps Exercise Benefits

There are several reasons why your workout routine should include box jumps. Here are just a few of the benefits:

Builds Lower Body Strength

Box jumps are an excellent way to build lower body strength (5). They target your 

  • Quads – these are the large muscles at the front of your thighs. They’re responsible for extending your knees.
  • Glutes – these are the muscles that make up your butt. Strong glutes are important for stabilizing your hips and keeping your lower back safe.
  • Calves – these are the muscles on the back of your lower legs. Strong calves help you push off the ground and jump higher.
  • Hamstrings – these are the muscles at the back of your thighs. They help you bend your knees and extend your hips.

By targeting all of these muscle groups at once, box jumps help you build lower body strength quickly and effectively.

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Improves Explosive Power

To jump higher, run faster, or throw further, you need explosive power. This is the ability to generate maximum force in a short period. 

Box jumps are a great way to improve your explosive power because they force you to generate a lot of force quickly to jump up onto the box (4).

This type of training can carry over into other exercises and activities that require explosive power, such as sprinting, playing soccer, or doing a standing long jump.

Read More: Jump Workout 101: The Beginner’s Guide To Plyometric Training

box jumps benefits

Improves Endurance

Because box jumps are a plyometric exercise, they help improve your endurance. Plyometric exercises are high-intensity movements that require quick bursts of energy (2). 

By including box jumps in your workout routine, you’ll train your muscles to better tolerate and recover from this type of exercise.

This can help you perform better during other endurance-based activities, such as running, cycling, or swimming.

Improves Balance And Coordination

Box jumps also help improve your balance and coordination (1). This is because they require you to land in a stable position on top of the box. 

As you get better at box jumps, you’ll be able to control your landing more effectively, which will help improve your overall balance and coordination.

Increase Your Vertical Jump Range

If you’re looking to improve your vertical jump, box jumps are a great way to do it. By training your muscles to generate more power, you’ll be able to jump higher and run faster (3).

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box jumps benefits

How To Do Box Jumps

Now that you know all the benefits of box jumps, it’s time to master the technique. There are two ways to do box jumps; to focus on explosiveness or to build endurance.

To Increase Explosiveness

A box jump routine that increases your power should have 3 to 4 sets of 5 reps with several minutes of rest in between sets. When you’re first starting, choose a box that’s about 14 to 16 inches high. As you get stronger, you can progressively increase the box height.

To Build Endurance

If your goal is to build endurance, aim for 3 sets of up to 20 reps, resting for only 1 minute in between sets. For this type of routine, it’s best to start with a shorter box and later gradually increase the height as you get stronger.

Here’s a step-by-step guide on how to do box jumps:

  1. Start by standing in front of the box with your feet shoulder-width apart.
  2. Bend your knees and hips, lowering your body into a quarter squat position. Make sure your knees are in line with your toes and that your back is straight.
  3. Swing your arms back, then explosively jump onto the box, using your arms to help you propel yourself up.
  4. Land on the box with both feet at the same time, then stand up tall.
  5. Step down from the box one foot at a time and repeat.
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Tips For Beginners

If you’re new to box jumps, there are a few things you should keep in mind:

Don’t Choose A Box That’s Too High

You might think you need to start with a tall box to see results, but that’s not the case. Starting with a box that’s too high can be dangerous. It’s best to start with a short box and gradually increase the height as you get stronger.

When the box is too high, you might land in a deep squat position, which won’t hit the correct muscles and can be hard on your knees.

Start with a short box and gradually increase the height as you get stronger.

Don’t Jump Off The Box

Jumping onto the box is not the same as jumping backward. The latter can be dangerous and puts unnecessary stress on your knees.

Get off the box by stepping down one foot at a time.

Land Correctly

Landing the right way is key to box jumps. When you land on the box make sure both feet hit at the same time and that your knees are in line with your toes.

You should also land lightly, with your knees bent. This will help reduce the impact on your joints and muscles.

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box jumps benefits

Warm Up First

Before you start your box jump routine, it’s important to warm up properly. A proper warm-up will help improve your performance and reduce your risk of injury (6).

To warm up for box jumps, do a light 5-minute jog followed by some dynamic stretching. Dynamic stretches are active movements that help loosen your muscles and prepare them for exercise.

Some examples of dynamic stretches include leg swings, high knees, and butt kicks.

Do a light 5-minute jog followed by some dynamic stretching before you start your box jump routine.

Progress Gradually

If you’re new to box jumps, it’s important to progress gradually.  

Box height is not the only way to make this workout progressively challenging:

  • Wear a weighted vest or ankle weights – adding weight to your body will make the box jumps more challenging
  • Jump for longer periods – instead of doing sets of 5 reps, try jumping for 30 seconds to 1 minute at a time.
  • Increase the number of sets – once you can do 3 sets of 5 reps, try adding one more set.
  • Rest less between sets – as you get stronger, you can reduce the amount of time you rest between sets.

Read More: Benefits Of Jump Rope For Your Workout Routine

box jumps benefits

Box Jump Variations To Try

There are regressions and progressions you can do to make box jumps more challenging (or easier). Here are a few variations to try:

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Step-Ups

This is a regression variation. What this means is that it’s an easier version of box jumps.

To do step-ups:

  1. Start by standing in front of the box with your feet shoulder-width apart. 
  2. Place one foot on the box, then press down through that leg to raise your body onto the box. Step up until both feet are on the box.
  3. Pause for a moment, then step back down with the same leg. Repeat with the other leg.

One-Legged Box Jumps

This is a progression variation. What this means is that it’s a more challenging version of box jumps.

To do one-legged box jumps:

  1. Start by standing in front of the box with your feet shoulder-width apart. 
  2. Jump up with your right leg onto the box, and step back down with both feet. 
  3. Next, jump up with your left leg. Alternate legs for the desired number of reps.
  4. One-legged box jumps are a more challenging version of box jumps.

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Conclusion

Box jumps are a great way to build explosive power and strength. They’re also a fun and challenging workout that can be done anywhere. Just make sure to start with a lower box and progress gradually to avoid injury. And don’t forget to warm up properly before you start jumping!

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. Comparison of whole-body vibration exercise and plyometric exercise to improve isokinetic muscular strength, jumping performance and balance of female volleyball players (2016, ncbi.nlm.nih.gov)
  2. CURRENT CONCEPTS OF PLYOMETRIC EXERCISE (2015, ncbi.nlm.nih.gov)
  3. Effects of Depth Jump vs. Box Jump Warm-Ups on Vertical Jump in Collegiate vs. Club Female Volleyball Players (2011, researchgate.net)
  4. Effects of Plyometric Training on Explosive and Endurance Performance at Sea Level and at High Altitude (2018, frontiersin.org)
  5. Effects of Plyometric Training on Physical Fitness in Team Sport Athletes: A Systematic Review (2016, ncbi.nlm.nih.gov)
  6. Warming-up and stretching for improved physical performance and prevention of sports-related injuries (1985, pubmed.ncbi.nlm.nih.gov)
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