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How to Do a Depth Jump onto Box

Learn how to do a depth jump onto a box in this Howcast workout video about plyometric exercises.


Hey. I'm Pauline, and I'm going to show you how to do a box depth jump. Okay. This movement, this ply move, if you play basketball or volleyball, it's a great reactive movement. You can incorporate it at any point, but really, a lot of athletes use this movement to increase their height or their reactive movement. Okay?

What you're going to do is, you're going to step onto the box. And again, I'm going to start with a lower platform. This box is pretty low, and if I wanted to get a deeper jump, I would use a higher box. But for now, to be safer, beginners, using a shorter box.

You're going to start with putting one foot out, and just stepping down. Okay? I'm going to do this slow. What you're going to do is, you're going to step down. Okay? And then you're going to pop back up. Okay? That was a walk. I'll show it to you again, the actual movement. You're going to step up. As you step down, that foot is going to absorb and pop back up. Okay?

One thing you want to remember is, as you're stepping down, I want you to get on the ball of your feet. Jump, and then pop back up, off your toes. Okay? And something to really practice is, as you're stepping down, as quick as you can, pop back up. Okay? As you get better and better, you can increase your speed, or increase on how quick you pop back up.

And again, I'm going to use my arms for momentum on the up. Down, up. Okay? The arms can be the driving force for this movement, and that's what's going to increase your power. The other thing is, it really lengthens your muscle fibers. Okay? Up, and back down. Okay?

That's how you do a box depth jump.

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