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The Box Jump: An Exercise to Gain Explosiveness

The principle of the box jump is to make a sheathed and dynamic jump on a box (wooden or metal box) very stable.

The box jump, often made of wood, can also be made of metal. The main thing is that it is stable and rigid so as not to cause imbalance when landing.

The box jump: what is it?

It is necessary to adapt the movement according to the person’s level and the height of the box. Generally, the standard size boxes vary between 50 cm (women), 60 cm, and up to 75 cm, but there are small sizes for beginners.

But why is it so popular today? “The box jump is an exercise that uses a plyometric contraction regime, that is, an eccentric stretching phase immediately followed by a concentric phase.

It improves speed, strength, explosiveness and coordination between muscle fibres. The muscles will be stretched in the starting position, and then jump to reach the box will allow the contraction.

Integrated into a global physical preparation

This exercise allows you to work on several physical qualities with very little equipment. A box is enough.

The whole thing is done with body weight. “This exercise is very much used for speed sports or sports that require many changes of direction.

The muscle groups solicited are the glutes, which are extensors of the hip, the thighs (in particular the quadriceps, which are also extensors of the leg) and the calves, which are extensors of the foot”. Accessible to everyone, the box jump can be used as part of physical preparation for team sports such as handball, basketball, or rugby.

The realization of the movement, from A to Z

Warm-up: Even in cross-training, a good introduction is necessary for the perfect realization of the box jump. Several exercises are possible: sheathing to prepare the trunk and chest, hip trust type hip extension exercises or the kettlebell swing, or jumping rope to warm up the calves and incidentally increase the cardio.

Movement: Stand close to the box, hips back, knees slightly bent, and torso/back straight. Feet are hip-width apart, flat. Bend to about 45 degrees, sweep your arms around, and then up into the sky to initiate a vertical jump (not forward), bringing your knees toward your torso. Land on the box with your feet flat, still hip-width apart.

It is necessary to arrive with solid legs and sheathed trunk on the box, “not in frog position”, specifies the specialist. Be sure to straighten the torso and extend the legs before coming down.

The descent: Levels 1 and 2 will differ in the drop. A beginner will return to the ground foot by foot when descending steps.

An experienced practitioner will come back down in a jump to follow. This movement is just as important to control. “The individual can take 1.5 to 2 times his body weight during the impact on the ground.

Therefore, a novice will be more exposed to injury if he is not trained because the muscles and joints will not be ready to take the impact.

On the other hand, an expert will be able to do a series of repetitions by jumping and then rebounding. “The coach must ensure that the athlete is very progressive in the movement.

For how many repetitions? “For an athlete who wants to reproduce the movement at home, the idea is to do 3 to 4 sets of 6 to 8 repetitions with 1min30 rest between sets.

Points to remember

1- Jump upwards, not forwards:

this leads to a fall and, therefore, often a psychological trauma due to the fear of trying again. “Often, we recommend that a novice practice vertical jumps next to the box to see if he can reach or pass the box without trying to climb on it.

2- Use of the arms:

swing of the arms will allow you to jump higher. In the starting position, the arms are placed backwards, and at the moment of the jump, you must swing them towards the sky to use the synergy of the arms with the whole body.

3- Use your hips:

the hip extension must be complete. Do not remain flexed in the air as this will not work for the desired group.

Did you know that?

It’s best to start your session with plyometric exercises like the box jump.

Very demanding from a physical and nervous point of view, it is advisable to perform it while “fresh”, unless it is a step in a training circuit. “In this case, it is better to adapt the size of the box to be sure that one does not lose in quality in the execution of the jump “.

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