Up up to now, I was stuck in the same height on my small box jump for about a year. And let me tell you, it wasn’t impressive. I couldn’t appear to jump to a lot more than 10 inches… it frustrated the crap out of me.
Here I was in a position to lift household names, run long distances, and push it through challenging endurance workouts, but nonetheless couldn’t jump off the ground!
Below are 3 simple practices which i implemented to improve my box jump, and just how you can use them to do the same:
1. Practice without the box and improve?mobility around joints
You desire to be really mobile so that you can jump properly, both in to avoid injury and also to get height.? Utilize stretches that are going to open up your hips and stretch your calves, quads, and ankles.
Any type of lunge or squat??stretch, especially when resistance bands are utilized to get further movement, are likely to help.
Like the one’s within this video:
You also want to practice your jumping before getting on the box so activities like skipping rope, hopscotch (not kidding), or jump squats and lunges can be really beneficial.
Also, tuck jumping beside the box that you would like to make use of to box jump is always smart to find out if you are within range!
?2. Leg strength and endurance exercises
Of course, if your quads convey more power, you will be able to jump higher.? So add in some squats, lunge and deadlifts to your routine!? (hint: you ought to be doing these anyway).
Start within an 5-8 rep range or more the weight as feels comfortable while you can keep your form.? ALWAYS activating your core (it ought to seem like your bracing for someone to punch you in the stomach)
3. Get out of your own way (mentally prepare and build up slowly – patience is key)
The main block which i found when building up my box jump was which i was?afraid?to jump higher.? Before I would jump I’d picture myself missing the box and smashing my shins.? Evidently this didn’t help me want to practice or improve.
I was also comparing myself to those that could jump meters in the air and feeling bad that I couldn’t.? I wasn’t at that level yet!? I desired to become much more patient with myself and work up slowly.
Take your time, start small (low), breathe deeply and enjoy the process! Appreciating the little milestones are so vital that you having some?fun.
xx
Kirsten (vibrantme.org)