How to do box jumps
For this exercise, you will need a sturdy box, bench, stool or similar platform measuring at least 30 cm (12 inches) in height.
- Stand upright with your feet spread hip-width apart while facing the box.
- Squat down for more momentum and jump onto the box, swinging your arms forward for better balance.
- Keep your hips and knees bent while landing to limit the force of impact.
- Ensure that your knees remain over your ankles and behind your toes at landing.
- Step down and repeat as your ability allows.
For strength, aim for 4 sets of 5 reps, with a couple of minutes rest between sets. For endurance, do 3 sets of 20 reps, resting up to 1 minute in between.
If you’re completely new to box jumps (and plyometric exercises as a whole), start with a box in the lower height range to practice. You can also work your way up to box jumps through jump squats and step-ups.
The benefits of box jumps
Box jumps are a plyometric (explosive) exercise that can take your leg day up a notch. They build power in the glutes, quads, hamstrings, and calves and work the core and arms. The most significant benefit of the box jump is that it improves the reaction of fast-twitch muscle fibres throughout the body. The higher and more explosive you jump, the more your muscles are activated. Doing box jumps as part of your regular fitness routine will strengthen the muscles supporting the hips and knees. It will also give you an advantage in sports like basketball, long jump, and volleyball.
Support your box jumps
Bauerfeind’s range of knee braces, including the GenuTrain S Knee Brace, provide support to improve performance or protect the joint following injury.
Its hinged side splints and medical-grade compression support the knee and reduce pain and swelling during recovery.
The compression knit also boosts circulation and activates the muscles, protecting your knee joint from injury during intense sports like skiing and workouts like box jumps.
