How Effective are Box Jumps?
Sporteq always looks towards the very best in fitness whether it’s exercise equipment, accessories or exercises themselves. The box jump is no exception.
In this article, we will answer the question ‘how effective are box jumps?’ whilst showing you how to do them, how they help, and what you may need to do it.
With 1 in 20 adults in England getting the amount of both aerobic and muscle-strengthening exercise, we knew it was our duty to show everyone how accessible exercise can be to anyone of any level. Whether you are looking to make a home gym, or attend your local gym, we have the answers you need.
How to do a Box Jump, what you need to do it
So before we detail the effectiveness of a box jump, let us tell you how to actually do it.
Firstly, begin with a height you are comfortable with (increasing it as you get more comfortable) this exercise is the most simple but is very taxing the longer you do it.
- Stand around a foot away from the box
- using both of your feet, and jump onto the box, making sure your feet are together and you aren’t ‘stepping’ onto the box.
- After this, quickly jump down from the box back to your starting position, and with that, you have done a full repetition.
There are many cardio exercises available to do in conjunction with the plyometric jump box, as a beginner the options we have shared with you are more than enough to get your heart rate up and sweating!
The best equipment to use for box jumps
Box jumps can be done on any elevated surface, however, the safest way is with the use of a plyometric box. They can also be referred to as:
- Plyometric Jump Box
- Plyometrics Box
- Jump Box
- Jumping Box
- Jump box gym
A staple gym accessory made from high-density foam and encased in vinyl, it takes the shape of a box and depending on what your preferences are, you can have the box set at different heights. (20, 24 and 30 inches.)
We are happy to share with you that we supply anti-slip plyometric boxes. This means that regardless of what surface the box is on, and what movements you do whilst using it, it will not slip out of place. (However, slippage may occur if not wearing the appropriate footwear).
If the height of the non-slip plyometric box is too much for you, we also offer aerobic Yoga adjustable stepper boards. This is recommended for somebody in recovery from serious injury or illness or the elderly. It can also be used by any person who exercises at any level, as the number of exercises that can be done with it is almost limitless.
Want to know some more benefits of plyometric boxes? Check out our blog page.
Safely performing box jumps
At Sporteq, we want to make sure everyone trains safely, which is why we highly recommend that if you are completely new to exercising, using a professional personal trainer is the best step in ensuring you exercise correctly, without creating or aggravating any injuries.
With that being said, we understand not everybody can access professional training and can only exercise at home, so when it comes to safely using a Plyometric jump box, it is important to:
This can take the form of jogging, walking fast, skipping, shadow boxing, or anything that is strenuous, but not to a degree where you are too tired after it. The function of warming up amongst other reasons is to get the blood flowing into your muscles, reducing the possibility of injury or strain during training.
Wear the right gear
Wearing clothing that does not restrict movement, is breathable and comfortable for you, and will make your workout easier for you, this is the case for footwear too. Trainers are the safest option, whereas formal shoes or flip-flops could result in you either getting blisters or slipping.
Be mindful of injuries
Exercising whilst having an injury can make the injury worse, and hamper the effectiveness of your training. Sometimes you are able to train when in recovery from an injury, but this varies from person to person, and injury to injury. In regards to the Plyometric Jump Box, having knee pain could hamper your training with the box, therefore correct safety measures, like wearing a knee brace can make all the difference.
It is always good practice to do some dynamic active stretching before training. After the training session, doing PNF or Static stretching is also beneficial, stretching lengthens the muscles and increases their flexibility. Additional benefits of stretching include reducing the risk of injury.
Get comfortable with the equipment
Simply put, this means knowing how the box feels to you, is it too high? Too low? Do you feel more comfortable with it against a wall, or in the middle of an open space? Is your footwear slippery against the surface of the box?
How effective are Box Jumps?
Box jumps are effective in a number of ways, but alongside our plyometric jump box, you’ll find these benefits.
Open to any level
The anti-slip plyometric jump box and its simplicity make it a versatile accessory, it can be used by weightlifters with exercises such as weighted step-ups and hip thrusts. On the other side of the spectrum, practitioners of callisthenics can use the box (and its varying heights) as a platform to jump on or practice single-leg squats on.
Even somebody who is brand new to exercise can do something as simple as stepping up onto the box and back down again. The plyometric jump box caters for all. It is only limited by your imagination.
The simplicity of this equipment also makes it accessible to those suffering from injuries, whether you are wearing a foot brace, or knee support brace, or any kind of joint support. We do recommend consulting your doctor beforehand just in case.
Because of the Anti-slip feature on the surfaces of the box, you can rest assured that it won’t slip whilst using it, due to its weight, it will take a significant force to move it whilst it is flat across the floor. Because its anti-slip properties cover the whole box, even when jumping onto it, (whilst wearing footwear) you will not slip.
Build your explosive strength
The tenacity, strength and cardiovascular demand required to do this exercise will aid in the development in explosive strength in your legs. Explosive strength is sought after by athletes from various sports such as Basketball, football, athletics (long jump etc) and boxing.
All the aforementioned sports require a quick burst of energy in the legs to have a competitive advantage. Box jumps can supplement and develop the explosive energy needed.
Do it at home
By buying our plyometric jump box, you’ve taken the first step in making your own home gym, we understand some may not be comfortable at the gym, so having the option to reap the benefits of this exercise and apparatus at home is extremely valuable.
Box jump alternatives
Are there more effective alternatives to box jumps? Well, it is completely subjective to what your goals are for training. Box jumps can be a great method for developing explosive power, doing cardio or developing your coordination.
Whereas squats (especially weighted squats) will help you gain muscle mass but not necessarily help you develop the same explosive power you can get from a box jump. There are different types of squats you can do. Take a look and see which one works best for you.
So rather than asking which exercise is better, it is more helpful to know what outcome you are looking for and choose your exercise routine accordingly.
That being said, there is no reason why both exercises can’t be done, however, to get the best results from both, we would recommend alternating between them as opposed to doing them during the same session.
If you are looking to gain muscle you can try these exercises:
- Lunges/ lunging squats
- Stiff leg deadlifts
- Lying hamstring curls
- Calf raises
Want to just focus on explosive power or just stick to exercises that include the box?
- Box hurdles
- Press ups (Hands on the box or feet on the box)
In this blog, we hope to have explained and addressed ‘how effective are box jumps?’ whilst showing you the information needed to impact your fitness journey in the best possible way. The team at Sporteq are always here to help. If you would like to contact us via email, click the link here.
You can call us at 0161 354 2579
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