Why would you want to boost your box jump results? Because a box jump is a plyometric movement that provides many benefits. It helps your client build more lower body strength. It increases their explosive power and speed and improves their vertical jump. Do enough repetitions and box jumping also becomes an effective part of a calorie-burning cardio workout routine.
What can you do to ensure that the people you train are getting the best results from their plyometric jump box? Here are five strategies to consider.
#1. Select the Right Box Height and Start Tracking Progress
You can get a plyometric box (plyo box) in varying heights. Some common plyometric box heights are 20, 24, and 30 inches. Shorter options range from 6 to 12 to 18 inches.
Selecting the right box height for your client’s workout involves considering a few key factors. One is their age. When training younger athletes, a shorter box may be preferred. This gives them the ability to perfect their form before transitioning to a taller box. It also reduces the stress on their growing muscles and joints.
A shorter box height may also be the best choice for clients with poor reactive ability. If they don’t have fast reaction times, they might find it challenging to perform a box jump with a higher box. Worse yet, they could be injured by trying.
The height you choose can also impact clients’ benefits from this plyometric exercise. A low box jump helps boost the power or explosiveness in the lower body. A high box jump contributes more to improvements in speed and reactivity.
If your athlete is working on their box jump to improve vertical jump height, be sure you start tracking their progress. A change in results lets you know if you’re on the right track or if you have to switch up the training program.
The TH1000 Measuring Device is the perfect tool to track vertical jump gains. TheTop Hopper TH1000 is the industry standard for measuring vertical jump height. ISSA students get 10% off all Top Hopper products when orders are placed on their website, www.TheTopHopper.com, using code ISSA10.
If your athlete is working on their box jump to improve vertical jump height, be sure you start tracking their progress. A change in results lets you know if you’re on the right track or if you have to switch up the training program. Here’s a workout video to help improve vertical jump height from our partner, Top Hopper.
#2. Use Proper Form
Obtaining stellar box jump results requires that your clients use good form. This ensures that the correct muscle is targeted, contributing to explosive strength. It also reduces the risk of injury by taking off or landing wrong.
When doing a standard box jump, also known as a standing box jump, proper form begins by standing with your feet shoulder-width apart. Push off with your feet to jump up and onto the box. Use your arms to assist, swinging them to create a more explosive movement.
If you drop into a squat position before doing a box jump, this is known as a tuck jump. This is because you tuck your body before jumping. A tuck jump helps develop coordination by adding both knee and hip flexion.
While jumping up, aim to land in the middle of the plyo box. This prevents landing on the edge, which can result in twisting the ankle or falling backward. Also, keep your back straight when landing versus landing in a squat position. This creates a more explosive jump.
#3. Engage in Strength Training to Further Boost Your Box Jump
Another effective strategy to improve vertical jump height and power is to build the muscles used in this exercise. The stronger they are, the more explosiveness they’ll deliver. Which resistance training movements offer this effect?
Single-leg squat. This exercise is particularly helpful if one leg is stronger than the other. It allows you to build the weaker leg so it can support its portion of the load during plyometric training.
Squat jump. Boost your jump training regimen by adding a jump to your squat. This exercise is also plyometric, so it can help improve your vertical jump. Add weights to build more mass.
Deadlift. The deadlift builds strength in your quads, hamstrings, and glutes. These are the same muscle groups used in a box jump, making this exercise a must.
Hip thrusts. Speaking of glutes, another way to increase their strength is with a hip thrust. Adding weight can make this move even more effective.
Kettlebell swing. This exercise is most often associated with improving upper body strength. But it also works your hips and glutes, which enhances your jumping ability.
Plank. Adding a plank to your client’s strength training workout helps increase strength and boost balance and stability. The latter two effects help support good form during a box jump.
#4. Improve Results with These Box Jump Variations
The body is incredibly efficient. Perform the same exercise repeatedly, and it becomes harder to achieve gains. If you’ve been tracking your client’s results, it will be easy to see when their progress slows. That’s why you should vary your clients’ box jump workout from time to time. One way to do this is with a different box jump variation, such as:
Seated box jump, which involves sitting on a box (or bench) and jumping onto another
Lateral box jump, or standing to one side of the box and jumping laterally
Broad jump, or starting further away from the box, forcing a longer jump forward
Depth jump, performed by jumping off one box then immediately jumping on another, both of which are at the same jump height
Rebounding box jumps, which adds some cardio to the workout because it requires that you repeatedly jump on and off the box in quick succession
These box jump variations are a great way to change up your athlete's routine. Some require more strength and stamina to complete, so they should be reserved for clients with a higher fitness level. The broad jump and rebounding box jumps are two that fall into this category.
A lateral box jump uses lower body muscles a little differently since you’re jumping from the side. It also requires a different level of coordination than when facing the jump head-on and doing a vertical leap. Keep this in mind when adding this box jump to your client’s workout regimen.
#5. Avoid These Common Box Jump Injuries
Even though a box jump can help increase strength and boost explosiveness, it can also be hard on the body. Avoiding injury when performing this plyometric move is critical to helping your clients reach their fitness goals.
At a minimum, an improper jump means missing the box and skinning your shins. Trying to jump on a too-high box can create the same issue. That’s why selecting the correct box height is so important. It can prevent both situations.
Missing the box can also lead to a fracture of the tibia or fibula if hit hard enough. This is a common box jump injury, according to Podiatry Today. So too, is a stress fracture. This can occur with too many box jump repetitions, not giving the lower leg time to adequately heal.
Another concern is an Achilles tendon injury. This tendon runs from the calf to the heel. If the jump or landing creates too much pressure, the Achilles can strain or tear. The result is pain and an inability to extend the foot downward. If severe enough, the client may have to take time off from training. This can be frustrating as they strive to achieve their fitness goals.
Creating a safe and effective plyometric workout involves having your client begin slowly. Focus on form and aim for minimal repetitions until they get used to the box jump movement. Once they master this exercise, increase the reps or incorporate a few variations to help them progress.
Also, pay attention to whether your client has any movement dysfunctions that could make the box jump unsafe. Maybe the structure of their knee won’t allow for a safe landing, or they lack the ankle function to support more intense pressure and tension.
The ISSA offers Corrective Exercise certification, which can help you learn more about movement dysfunction, its effects, and how to work around it. This course teaches you how to assess your clients’ structure and function, enabling you to provide corrective exercises to help alleviate any dysfunction that may exist.
Featured Course
ISSA | Corrective Exercise Specialist
The ISSA's Corrective Exercise Course will help you learn how to identify and correct the most common movement dysfunctions that you are likely to see in a wide range of clients.
As a seasoned fitness professional with a deep understanding of plyometric training and its benefits, I've dedicated years to studying and implementing various strategies to enhance athletic performance. My expertise extends to strength training, plyometrics, and injury prevention, making me well-versed in the nuances of optimizing box jump results. The evidence of my knowledge lies in successful training programs, client transformations, and a commitment to staying abreast of the latest developments in the field.
Now, let's delve into the concepts presented in the article about boosting box jump results:
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Select the Right Box Height and Track Progress:
- Plyometric box height selection is crucial, considering factors like age and reactive ability.
- Shorter boxes are suitable for younger athletes and those with poor reactive ability.
- Tracking progress is essential, and the TH1000 Measuring Device is recommended for measuring vertical jump gains.
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Use Proper Form:
- Emphasizes the importance of good form to target the correct muscles and reduce the risk of injury.
- Provides instructions for standard box jumps and tuck jumps, highlighting the role of arm movement for explosiveness.
- Stresses the importance of landing in the middle of the plyo box to prevent injuries.
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Engage in Strength Training:
- Recommends specific strength training exercises to enhance box jump performance, including single-leg squats, squat jumps, deadlifts, hip thrusts, kettlebell swings, and planks.
- Links the targeted muscle groups in strength training to those used in a box jump, emphasizing their interconnectedness.
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Improve Results with Box Jump Variations:
- Introduces various box jump variations like seated box jumps, lateral box jumps, broad jumps, depth jumps, and rebounding box jumps.
- Advocates for incorporating variations to prevent plateaus in progress and adds variety to the training routine.
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Avoid Common Box Jump Injuries:
- Highlights potential injuries associated with improper box jumps, such as shin abrasions, fractures of the tibia or fibula, stress fractures, and Achilles tendon injuries.
- Stresses the importance of selecting the right box height to prevent injuries and recommends a gradual increase in intensity to avoid overexertion.
- Encourages trainers to pay attention to clients' movement dysfunctions and suggests the ISSA Corrective Exercise certification for a comprehensive understanding of addressing such issues.
By integrating these concepts into your training approach, you can ensure that your clients not only achieve optimal box jump results but also minimize the risk of injuries, creating a well-rounded and effective plyometric workout routine.
