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6 MUST-DO Box Jump Workouts to Build Strength

by RitFit Sports on February 20, 2021

A box jump workout has a lot of benefits without a lot of equipment. All you need is a stable box, your own body weight, and a few tips on how to do it correctly. It’s possible to start a programme to build on your current fitness levels from you own home with simple, effective exercises- with a Ritfit Plyo Jump Box

To really benefit from plyo jump box exercise, you’ll find six box jump exercises below and do a series of jumps or hops from low to high intensity. The jumps force your muscles to stretch and contract, effectively whipping them into shape gradually.

Interested in trying it? Lets start!

 

Plyo Jump Box Step Up

Muscle Worked: quadriceps, hips and glutes

Plyo Jump Box Step Up

 

Techniques:

  1. Place one foot on the plyojump box with your other foot on the floor while keeping your upper body upright.
  2. Press your foot on the plyojump box to takeoff yourself up in the air. Land softly with the same foot on the plyo jump box and repeat.

 

Box Jump

Muscle Worked: quads, glutes, hamstrings, calves

Box Jump

Techniques:

  1. Position your feet on the floor shoulder-width apart then look straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes.
  2. Propel your body up and forward while drawing your knees into your chest, to land in squat position on top of the box.

 

Lateral Step Up

Muscle Worked: quads, glutes, hamstrings, calves

Lateral Step Up

Techniques:

  1. With one feet on the plyojump box, shift weight from heels to toes as you begin your jump, quickly push upward and sideways toward the other side over the plyo jump box.
  2. Repeat jumping back and forth over the plyojump box while keeping your shoulders and hips square and facing forward.

 

Squat Jump

Muscle Worked: butt, hips, legs, thighs

Squat Jump

Techniques:

  1. Keep your back straightand the elbows are slightly flexed.
  2. Jump straight up and extend your entire body. The knees, the ankles, the shoulders and the elbows have to be fully extended. The distance from the fingertips to the toes is as large as possible.
  3. Go back to the initial squat on the plyojump box where your knees are bent 90°, and hold this position for 2 or 3 seconds, before you do another jump.

 

Jump Box Toe Taps 

Muscle Worked: quads, hamstrings, calves, glutes, hip flexors, core muscles, cardiovascular system

Jump Box Toe Taps

Techniques:

  1. Raise your right foot and place the ball of your foot on the plyo jump boxwith your left foot will remain flat on the ground.
  2. Push off the ground with your left foot and switch legs mid-air, with your left foot now touching the platform and your right foot on the groundwith arms alternate with your legs like you would do when running.

 

Plyo Box Bulgarian

Muscle Worked: quads, glutes, hamstrings, calves, glutes, abdominal

Plyo Box Bulgarian

Techniques:

  1. Start with your rightfoot on the ground, left foot on the plyo jump box with a starting position of running.
  2. Powerfully explode up, launching the rightfoot off the ground and pulling the right knee into the chest, then land softly. Then repeat this action.

 

 

Tips:

  • Do not go into this exercise cold. Be sure to complete a full warmup for 10 minutes or more to get your blood circulating and to limber up.
  • Remember: strong arms! Your arms help you to balance and to get the lift you need while you doing the exercises we mentioned.
  • Focus on your landing. You should be landing lightly and absorbing the impact. There shouldn’t be a lot of noise coming from your feet when you land. 
  • Exerciseaccording to your ability, after finish every action, rest for 60 to 90 seconds, then repeat for three sets. You can add them to a circuit training routine.

 

The plyo jump box here is a 3 IN 1 FOAM PLYOMETRIC BOX from RITFIT. It’s a pretty decent addition to any home gym and very easy to move in and out of storage. With a 440-pound weight limit, you can be confident that when you land your jump, these boxes will fully support you. The dimensions of the box are in TWO sizes: Large 30''X20''X24'' and Medium 24''X16''20''. Designed with a non-slip surface, you can have the safety and stability you need in every single jump, the soft foam makes plyometric exercises a lot less scary since your shins will be spared if you do happen to trip or fall, helping to reduce the risk of injury and much more comfortable on the feet.

Bet youll need! This is the time to gets yours!

RITFIT 3 IN 1 JUMP BOX

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