So you think you can’t do a box jump? Use these tips to master the move in no time.
The box jump is one of those hero moves that come with a bunch of benefits all rolled into one. Problem is, it’s also one of those moves that many people hate – or at least, think they can’t do. If you’re one of those people, your life is about to change. These five tips will help you overcome your fear of the box jump and master this queen of explosive moves like a boss!
1/ Use a lower box.
We’ve all seen those epic box jump videos on YouTube with guys jumping onto boxes at waist height or higher. Good for them. If you’re just starting out, you need to build your confidence and your explosive power. So start with the box below your knees and build up from there, advises WH Next Fitness Star Mapule Ndhlovu.
2/ Do your box jumps at the start of your workout.
It sounds simple, but you’ll be amazed at the difference it makes doing the move when you’re fresh. It’s requires power and coordination. You don’t want to be trying it when your muscles are already fatigued.
3/ Start in a squat.
Most of the power you need comes from your glutes (butt muscles) so you need to extend them backwards to activate them, says Ndhlovu.
4/ Swing your arms.
Getting your arms in on the action helps build momentum, which in turn will help launch you off the ground – and help you keep your balance when you land.
5/ Land softly.
Make sure you land on the balls of both feet, bending your knees to absorb the impact and then standing up fully to get your full hip extension, says biomechanics and exercise physiology lecturer Mark Kramer. If you’re just starting out, step down off the box – don’t jump.
Watch Next Fitness Star finalist and boxing coach Sanchia du Preez demonstrate perfect box jump form:
For more tips on how to master this move, don’t miss the Jan’Feb 2017 issue of Women’s Health, on sale 19 December.