What are the jumps?

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box jumps are a form of plyometric exercise that includes jumping on a box or any other stable surface. This exercise focuses on quads, hamstrings and glutes, especially highly volatile muscle fibers. As a result, the box jumps are an excellent way for athletes to increase the height of their vertical jumps, and also increase the strength in the legs and improve endurance. While some fitness firms sell boxes designed specifically for jumping on the box, this exercise can be done on any raised, flat and stable surface. The higher the surface of the ground, the more intense the exercise. For this reason, athletes should start with lower surfaces and gradually try to exercise on higher surfaces after creating the necessary muscles and coordination.

To make jumps on the box, the athlete first stands right in front of the box with his hands on his sides and looks directly forward. Then, with legs apart, squats down by bending the knee and hips.At this point, it is important to keep your back as deep as possible and continue to enjoy. Then, in one explosive movement, the athlete stretches his legs and turns the arms forward to help create momentum. As soon as the athlete must bend his knees in the air to pull his legs high enough into the air to clean the upper part of the box and eventually land on it.

When landing on the box, there are several important things that the athlete should remember. First, the whole leg should be on the box, not just on the feet. Second, it is important that both legs land on the box simultaneously. Thirdly, the athlete should maintain control during the jump and land quietly.

Once on the box, the athlete stands to the applied position before returning to the ground. If the athlete feels comfortable, he can return to the ground gently and with control. Otherwise, it is also acceptable to simply withdraw from the box backwards. If the athlete chooses this latter approach, it should alternate which leg after each jump afterevery jump to maintain the balance of muscles.

The number of repetitions will vary depending on the required exercise intensity. To reduce the difficulty of jumping on the boxes, the athlete can reduce the height of the box or enter the box instead of jumping, even if it should always alternate which footsteps first. For more difficult exercise, the athlete can increase the height of the box or start exercise while standing further. Weight vests can also increase the difficulty, although too much weight can be dangerous for the knee joints.

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Box jumps are beneficial for athletes who participate in a number of differences in sport and activities. Because they improve the vertical height of the jump, jumps for basketball players are ideal. They generally improve lower body energy, so they also benefit any athlete who needs a quick burst from the lower body, such as sprinters or wrestlers. Will also improve the ability of athletes to perform other exercises such as burpees, front squats, nozzles, tucked jumpsand jumping. Combined with these exercises, they can be a key part of the body's complete training that maintains a high level of intensity and at the same time requires very little equipment.