If you go to a gym or gym membership crossfitYou have probably already seen practitioners practicing jumping on a big wooden box. This is a jump box ! This accessory is now a must for many athletes, as it allows them to perform plyometric training and gain muscle explosiveness through the execution of functional movements. It can also help you develop the capacities of your cardiovascular system and burn fat if you want to lose weight. Whether it is to lose weight, to optimize your physical preparation or to diversify your strength exercisesThe jump box can help you achieve your goals.
What is a jump box?
The jump box is a fitness accessory very used by the practitioners of crossfit and cross training during their WOD. Also known as plyometric boxIt simply takes the form of a wooden, steel or foam box.
The jump box is used in physical training to perform jumps. This exercise, whether it is performed body weight or with additional weights (dumbbells, kettlebells or weighted vests), allows you to effectively solicit different muscle groups of the entire body. It's a great way to build strength, coordination, agility and endurance.
The dimensions of a jump box should be adapted to your needs and your level of sport. In terms of height, you can find boxes ranging from 40 to 75 centimetres. If you are a beginner and not used to high intensity muscle strengthening exercises, it is better to choose the minimum height to avoid injury. You can then opt for a higher model to accompany your progress.
There are many models of jump boxes on the market. For the most affordable ones, you can expect to pay around 90 euros. The most efficient boxes, such as those you can find in weight roomThe price of the new products, which are often made up of several sizes, can cost several hundred euros.
What fitness exercises can I do with a jump box?
The jump box will allow you to train your physical condition and to develop your explosiveness by performing plyometric exercises. Plyometrics is essential in strength training because it promotes power gain and muscle growth. It is also used a lot by athletes practicing speed sports or activities involving sudden changes of direction (athletics, rugby, handball, American football, etc.). To learn more about plyometrics, I invite you to read this article.
In a few words, plyometrics is a training method that aims to solicit themuscle elasticity during the effort. It groups together all the exercises which consist in carrying out a fast sequence between an eccentric tension and a concentric contraction. This is particularly the case for jumps or sprints.
Of course, it is not recommended to perform only plyometric exercises to build muscle. Plyometrics should be integrated with the classic movements. For example, if you are doing a lower body workout, you can add one or more plyometric exercises to your workout. two plyometric movementsIn addition to your usual exercises (squats, lunges, leg press, etc.), to optimize muscle development and gain power.
Thanks to the jump box, you can perform plyometric exercises based on jumps without traumatizing your joints (unlike sprints). If the box jump classic is the most well known movement, several exercises can actually be performed with a jump box.
The box jump
This exercise consists "simply" in coming hop up and down on your jump box. For a safe workout, make sure you choose a box at the right height. Before you start, you can jump next to the cube to make sure the size is right for your physical abilities. Also check the stability of the accessory, otherwise you could injure yourself when you land your jump. Finally, a good warm-up of the upper and lower body (sheathing, air squat, jump rope, etc.) is essential before each sports session.
To perform the box jump, stand in front of the box and bend your knees slightly, like a beginning squat. Your feet should be flat, shoulder-width apart. With the help of the swing of your arms and your hips, carry out a jump upwards by bringing back your knees and land on the jump box by gaining the whole body. Beginners will prefer a descent one leg at a time. Experienced crossfit or bodybuilding enthusiasts can opt for a jumping downto get through the rehearsals more quickly and to develop their endurance.
In terms of rehearsals, do the following three to four rounds six to eight jumps, with a rest time of about 1.5 minutes between each block.
The box step-up
This exercise is very effective for build up the lower body. In the starting position, stand facing the box, then place one foot flat on it while bending your knee. The movement consists of pushing on your leg so that you end up standing on the box. Then control the descent back to the starting position. You can alternate legs on each repetition or perform all the repetitions of one leg and then switch.
For more difficulties, I advise you to realize the exercise with dumbbells or kettlebells in each hand.
Box jump burpees
As its name indicates, the exercise of the burpees box jump consists in carrying out a traditional box jump and to carry out a burpee during the descent. The objective is to link jumps and landings for a intensive cardio exercise which will allow you to build up your whole body.
Given its difficulty, this movement is however reserved for practitioners in excellent physical shape.
The box squat
This variation of the squat exercise consists of initiating the classic movement, then sitting on the box before rising to the starting position using the power of your quadriceps in particular. Just make sure you don't crash into the cube when sitting. The objective is to stay in control of the ascent and descent phases.
The pumps
In addition to the leg muscle groups, you can also recruit upper body muscle fibres thanks to the jump box. As this is an extremely versatile accessory functionalFor example, it can allow you to perform inclined or declined push-ups, depending on whether you place your feet or hands on the box.
If you prefer to target the triceps, you can also use it to perform dips for example.
The main muscles involved in jump box exercises
Training with a jump box will allow you to gain power, speed and agility while toning your body.
The main muscles worked when you jump on the cube are those of the legs, namely the quadriceps, glutes, hamstrings and calves. During your jumps, you also engage the abs for optimal core strengthening. The exercises of jumps with a jump box will help you to progress on movements such as squat or deadlift.
Of course, you can be creative and use the jump box to develop upper body muscle groups such as pecs, biceps, triceps or back muscles.
Need a good workout?
How to make your own jump box?
If you don't want to invest in a jump box and you are a bit of a handyman, you can make one for a few dozen euros. You will need wood, screws and some tools (drill, jigsaw, screwdriver and drill bit).
To make a jump box of 40 centimeters by 60 centimetersIf you are using a jump box, you will need six 18-millimetre thick wooden boards (two 36.5 x 56.5 centimetres for side 1, two 40 x 56.5 centimetres for side 2 and two 40 x 40 centimetres for side 3). Also plan two additional boards that will be used to reinforce the structure of your home-made jump box.
Attach sides 1 and 2 with one of the two 40 cm x 40 cm boards. Then insert the reinforcement of your box by placing two boards crosswise inside, and close the box with the last remaining board.
To move your wooden cube more easily, use the drill bit and jigsaw to create two carrying handles. Just make sure you don't center them to avoid damaging the two boards used to consolidate the interior.
Finally, for added security, you can place protective corners on all eight corners of your box. Of course, you can adjust the dimensions of the boards if you want to make a higher box.
And if your DIY skills don't allow you to consider designing your own jump box, you can always replace this fitness accessory with a bench or low wall for example. Before starting your exercise series, however, make sure that your replacement box is solid and stable. If in doubt, it is better not to take unnecessary risks to avoid injury.
Conclusion
The jump box is an accessory now widely used by sports coaches and fitness or bodybuilding practitioners. Many athletes use it to work on plyometrics and develop their power and explosiveness efficiently. So if you want to progress and achieve your goalsSo don't hesitate to integrate the jump box into your workout routine.
Additional articles :
How do you make your own bodybuilding weights to continue training at home?
All you need to know about continuous tension in weight training
One Comment
Thank you very much for your article! I love this exo!