Don’t get too cocky with the size of your box when doing this variation, especially when you first try it, because it’s easy to go too far forwards with the second jump and rattle your shins on the way up. This is a more challenging version of the box jump and it can be made even harder by starting further away from the box so you have to take a longer first jump. Jump forwards once to get closer to the box and then go immediately into another jump up onto the box. The rotation movement makes this an excellent exercise for anyone who does sports involving twists and turns of the torso, and it’s especially good for golfers looking for extra power in their swing. Do all your reps facing one way, then turn to face the opposite direction and do your turning box jumps from that side. Leap up and turn to face the box as you go, landing on both feet. Rotational box jumpīox jumps with a twist, literally. The one-legged version is especially good when training for sports involving running, or indeed just running – because unless you’re doing it wrong, you don’t land on two legs when running. You can take off and land on one leg, or just land on both if it’s proving too tough.
Halve the number of legs involved in the exercise and the box jump becomes a whole lot tougher.
#Tuck jumps muscles used how to#
Squat Jumps: How To Build Power With The Jumping Squat.If your aim is to develop power endurance then higher-rep sets may still be useful – but if it’s all-out power you want, keep it short and explosive. Study subjects who did ten sets of two reps with a ten-second rest between sets demonstrated greater power production, take-off velocity and jump height than those who did two sets of ten reps with 90 seconds’ rest between efforts. If you’re going to use box jumps to improve your power output, make sure you limit the number of reps you perform each set. For the ultimate challenge try doing box jumps until you can remember the name of another House Of Pain song. You can also build them into a HIIT workout, as your heart rate will rocket if you keep jumping. Try jumping up and down continuously for five minutes, maintaining good form throughout. To use box jumps for conditioning lower the height of the box. To build power with box jumps aim for one to three sets of three to five reps, using as high a box as you can jump on without sacrificing good form. You can also opt to step down slowly one leg at a time, which will work the glutes even more and safeguard your joints. Again, you’re aiming to land as softly as possible. If you land in a deep squat rather than a quarter squat, it’s a sign that you’ve picked too high a box.
You’re aiming to mimic your take-off position on landing – feet flat and knees slightly bent (don’t let them collapse inwards). Bend into a quarter squat and swing your arms back, then swing them forward and explode up off the ground. Stand in front of the box with your feet shoulder-width apart. Smashing your shins into the top of the box because you’ve aimed too high is no-one’s idea of fun. Start with a height of around 50cm while you work on getting the form right.
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