How To: Box Jumps

Change your “I Can’t” to “I Can” and “I Did”.

Everyone has a goal that seems too far to reach. Some common goals people have are building up endurance, doing a handstand, and doing a pull up. We’ve already given some tips on how to do a proper pull up, run a mile, and do a handstand. All of these goals are attainable and our trainers are here to help you get there.

Most people can do a box jump unless they have a specific injury that will prevent them. However, most people hold back from box jumps from fear of injury and not clearing the landing. If you already have an existing knee injury then don’t hold back; box jumps are actually less straining on the knee than just jumping in place. Box jumps are less straining on the knee because you aren’t jumping the same distance to the floor when you jump on a box, so that takes away some of the impact that you would experience in doing a squat jump. Another common reason that people stay away from box jumps is because sometimes legs may not be strong enough. If this is the case, spend more time on building muscle to be able to do a bodyweight squat with good form before advancing. Keep reading for tips and techniques that will allow you to safely perform a box jump. Follow along the videos below and you’ll be doing box jumps in no time!

Step 1: Bodyweight Squats

If you are lacking muscle in your legs then focus on building muscle in the legs and continue to spend time on bodyweight squats until you have perfect form.

Step 2: TRX Jump Squats

Jump Squats will help you get used to the moments while keeping proper form. The assistance of the TRX strap will guide you and help with balance until you can do it without the need for the TRX strap.

Step 3: Jump Rope

Spend time jumping rope to prep the joints. When you jump rope, use both legs at a time instead of alternating to get used to jumping with both legs in sync.

Step 4: Jump Low

Practice jumping on to low objects. The more used your body gets to jumping on low objects, like a small box or step, the faster you’ll be able to tackle a box jump. Remember that you should still keep proper form from your bodyweight squats, this will help absorb the impact. As you begin doing box jumps make sure to use your arms to help gain momentum. Propel them forward as you jump, the same as you would do if you were running. Take off with both feet and land softly with both feet. To land softly, you must absorb the jump by sitting back into a controlled squat as you land, taking the pressure off your knees and redistributing the force throughout the body instead of feeling it solely in the hips or knees.  

Step 5: Elevate your Jumps

Now that you can jump on a low object without an issue and with proper form you can now move onto a more elevated box or a bosu. Start with a box you know you can accomplish as a warm up before really challenging yourself. Remember to step down from your box, not jump down. It is the most crucial to keep proper form the higher you jump to so that you can absorb the impact in a safe way. Practice the same jumping techniques from your low jumps for the best results.

Make sure you can safely complete all steps before moving on to the next step. Proper form is the key to a perfect box jump and avoiding injury. Still having some issues? Our team can help with personal training.

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