📋 How to Do?
- Face box, squat, swing arms.
- Jump onto box, land soft.
- Step down. 3 sets of 8-10 reps.
Start with low box height and always step down to minimize knee impact, landing with bent knees to absorb shock effectively, and focus on full squat drive for power—clear space around the box to prevent trips, consulting a trainer for plyo readiness if new to jumps.
💪 Working Muscles
Primary: Quadriceps (explosive knee extension); Gluteus Maximus (hip drive in jump); Secondary: Calves (ankle plantar flexion for takeoff); Hamstrings (eccentric landing control); Core (airborne stability)
Equipment Needed: Plyo box
Difficulty: Advanced
✨ Benefits
Box jumps boost vertical jump for sports, increasing power output while offering fun, progressive intensity. They enhance metabolic conditioning and lower body resilience, with 20% power gains in 6 weeks.
🔥 Burned Calories
Burns Approx. 90-110 kcal per 10 min at moderate intensity
Metabolic Impact: High, ideal for plyometrics
Common Mistakes
- Overjumping height, missing box or landing awkward.
- Not stepping down, stressing knees with jumps off.
- Arms not swinging, reducing explosive power.
