Box Jump

General and Specifics

• this exercise is perfect for runners and basketball players
• it strengthens your circulatory system and requires core and legs
• it also improves your flexibility and stability
• warm-up well before you start with this plyometric exercise, otherwise you provoke injuries
• you can choose the height of your tool, the higher, the more difficult the exercise

Starting Position

• stand shoulder width apart from your stable tool or a heightening (park bench, high resting place)
• the feet are shoulder width apart
• you are in a dynamic posture and ready to jump
• the arms and legs are slightly bent, the upper body is tilted forward a bit

Correct Execution

• brace the core and jump onto the box
• your arms move upwards, you can gain some momentum
• try to land with bent knees and with the balls first
• the upper body is tilted forward again
• stretch the legs after you landed on the box
• do not rest to long on it, get off the box quickly
• do not jump off the box, this can cause injuries
• choose how long you want to work out, but at least one minute

tip for the workout

• impede the exercise by using weight cuffs or dumbbells