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How to Do a Box Jump in Plyometrics

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


So this next plyo move is the box jump. Now I really like this movement, partly because I know I like to keep my glutes nice and firm, so depending on how deep I go to start my box jump, I know I'm going to target my glutes, and hamstrings, and quads and everything else. Athletes benefit from this movement, basketball players, volleyball players get down in this position, so I'm going to show you how to do it step by step.

So what you're going to do is you're going to stand more than shoulder width apart, because when we sit, we actually don't sit with our feet close together like that. So we're going to go a little bit past shoulder width and abs in tight, really important for this movement, shoulders up and back, and then your hips are going to be pushed back. So this movement starts like that.

So what I like to do though, is I actually like to warm up and get ready for this movement. So for a beginner this is a good way to actually warm up to get ready for the move. It's the same motion that you're going to use. Also, keep in mind that in order for you to get this move finished, you're going to use your arms as a driving force. So when you're pushing your hip back, the arms go back at the same time. This is your driving force.

Again, practice going up on your toes, coming back down again, okay? So this is what it looks like, and step down. Again, you're going to land soft on top, stepping down, and step down with the opposite, again there's my driving force. Now this is a pretty low box, so again this is for a beginner. I want more of a challenge and so my box is going to be a lot higher.

So again depending on your level of fitness you should definitely start with a lower box. As you get better and/or you're an athlete you should definitely have or start with a higher box, okay? Loading my glutes, hamstrings, quads, back up. Again, keep in mind your core is the center of everything, so it has to be tight, it has to be ready and land soft.

Another thing I want you to keep in mind is as you're landing try keeping your knees straight, okay? If you're finding that you're landing like that, I'm going to have you walk it up, so you're going to step up, practice keeping your knees forward, step down, again step up, practice keeping your knees forward, step down. So when you land, really focus on knees forward, no pulling or turning out, okay? Again, land soft, knees forward, abs tight, step down soft, and that's how you do a box jump.

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