Looking for the best plyometric box for your home gym? If your feet get tired, step down instead. You perform an explosive movement and each time you land, your muscles get a stretch allowing you to jump with a … All you need is a high wall, such as the outside of a building, and a bit of room so you can jump and land safely. If you’re going to use box jumps to improve your power output, make sure you limit the number of reps you perform each set. Halve the number of legs involved in the exercise and the box jump becomes a whole lot tougher. Plyo Box: How to build a box jump - Garage Gym Builder. By building your own box, you can decide exactly what size and height you want it to be, and they are far more affordable too. Or, if that doesn’t appeal, then why not jump up stairs or onto small walls, or even why not try heading to your local park with a friend and jump up on benches or old tree stumps. Stand in front of the box with both feet on the ground. Step 2: Routine. Choose a box that’s about 6 inches tall to practice what it’s like landing carefully in a squat. A box jump, which entails jumping up onto an elevated platform with both feet, is considered a plyometric exercise. Stand with the box by your side. To do them, you’ll need a plyo box, soft box, or a sturdy elevated surface. Try These Best Testosterone Booster for Crossfit, Stand a comfortable distance from the box, Ensure your feet are shoulder-width apart and your knees are soft, When you are ready to jump, drop quickly into a half squat, Then, thrust and extend your hips up and swing your arms forward, The final part involves pushing your feet into the floor in order propel yourself up and onto the box. Click here for a step-by-step guide to make your own plyometric box at home. You can also opt to step down slowly one leg at a time, which will work the glutes even more and safeguard your joints. Gemma has a blog, called:  Train and Chew, where she posts recipes, fitness tips and product reviews. Sit on the floor, bending your knees at a 90-degree angle. To use box jumps for conditioning lower the height of the box. Benefits of Box Jumps. Her main events are the 5km and 10km, but she also loves to swim, cycle and lift heavy things for cross training. Set the jump box at 20 inches (51 cm) high to practice your form. To do a broad jump… Beginner athletes, jump up onto a stable box but step back down (instead of jumping). Plyometrics Box Jumps (2 Variations) This time, you can jump onto something slightly higher. Or maybe you're opening up a CrossFit gym? Jumping rope, or doing box jumps will help strengthen your core, and support your split jump practice. Do ten reps for a few days and then increase the numbers. 2. To get a feel for your new jump box, position it so that the box is 20 inches (51 cm) high. When House Of Pain exhorted the world to jump around, jump around, jump around, jump up, jump up, and indeed get down, they were almost certainly not lauding the benefits of adding plyometric exercises to your training regime. From the squat, jump up to the box, landing softly on the balls of your feet. Squat Jumps: How To Build Power With The Jumping Squat, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, Try The 30-Day Squat Challenge To Build Functional Muscle, A Four-Week Gym Routine To Get Big And Lean. You'll use your core strength, your quads and your calves to jump with both feet from the floor to the surface of the platform. Every time you do a box jump, you’ll have to do a burpee right before. Get the most effective plyometric exercises to increase your Vertical jump, safety is even more important down for! Jump higher than the box, landing on both feet on top turn to face the jump. 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