Squat Box Jumps are a more challenging variation of box jumps, primarily to work on improving explosive power and plyometric abilities. For runners, it helps in building leg strength, explosiveness, and proprioception, all contributing to improved running performance and reduced injury risk.
How to do it?
This exercise requires a plyometric box with a height depending on your fitness level. Place a plyometric box in front of you. Choose a height that is challenging but manageable, especially if you are new to this exercise. If you are doing it for the first time, do it under the guidance of a coach.
- Start by standing with your feet shoulder-width apart.
- Lower your body into a squat position, keeping your back straight and chest up as shown in the figure A
- From the squat position, explode upwards by raising out of the squat position as shown in figure B
- Swing your arms for momentum and jump onto the box with both feet.
- Land softly on the box with your knees slightly bent to absorb the impact, while maintaining stability and control upon landing as shown in figure C.
- Stand fully upright on the box, extending your hips and knees.
- Carefully step back down from the box, one foot at a time.
- Repeat the sequence for the desired number of repetitions.
Keep in Mind
- Ensure that the box is stable and positioned on a flat surface.
- Start with a lower box height and progressively increase it as you gain confidence and strength.
- Focus on proper form to prevent injuries, especially when landing.
When to do it?
As part of strength training, start with 8-10 repetitions of 2 sets. Gradually increase the repetitions and height of the box for progression.
