In this video we cover different box jump variations including front jumps, side jumps, and back jumps. We go through a box jump workout plan and we also cover some box jump alternatives.



Transcript/notes
Box jumps and hops are great exercises for both men and women, to improve explosiveness and develop better balance and coordination and improve multi directional movement. In this video we are going to go through different box jump variations, as well as some alternatives to box jumps such as hops.

The first jump is the standard jump, where you begin by squatting down and exploding off of your feet, landing on the platform in front of you. You can do this at different heights as your ability increases over time.

The next jump is the side jump where you jump up and to the side to a platform. Do this on both sides as this will help improve your lateral explosiveness and coordination.

Next is the back jump. I would not recommend this jump for beginners, and when you do perform this jump do it at a lower platform level, as this is to me, one of the more difficult jumps to perform.

Now we can take each of these types of jumps and use them to improve balance and coordination, by starting the jumps on two feet, but landing on one foot. So, front jumps landing on your left foot, front jumps landing on your right foot, side jumps to your left landing on only your left foot, side jumps to your right landing on only your right foot, and back jumps landing on your right and left feet. Do all of these landing on a lower platform and learn how to stick the one foot landing.

Next is to do all of these types of jumps and start on one foot and land on one foot. Again folks, do all of these landing on a lower platform and learn how to stick the one foot landing.

For advanced athletes you can take all of these jumps and increase their difficulty by holding a dumbbell out in front of you as you perform the jumps. Hold the dumbbell at about chest and shoulder height throughout the movement as this will prevent any arm swing, making the exercise more difficult.

Next up is quick jumps where you jump to a platform height that is comfortable for you, and you jump up to the platform and quickly back down to the ground, then jump up quickly again, repeating this process for a set number of repetitions.

The next jump is what I call body bar jumps, where you hold a light body bar, or something similar and lighter on your shoulders, and wrap your hands around it to perform the jumps. This will completely eliminate your arms from providing momentum into the jumps. You can again perform this exercise forwards, backwards and to the sides.

Next up is split jumps, where you have 2 platforms at your sides and you jump up and land with each leg to the platform on that side. You can also perform this exercise with the platforms at different heights which will help improve your ability to quickly balance yourself and it can help improve your coordination.

There are also 2 really good alternatives to doing box jumps, knee up jumps and hop variations.

For knee up jumps, simply jump off the ground and bring your knees up as high as you can, as quick as you can. Then back down as you land. This is a great cardio exercise to really get your heart pumping if you do it for a set number of repetitions.

Hops are another great exercise, as these can be performed going front to back, and side to side. As your ability increases, you can also do these on one foot front to back and side to side, which can help improve your balance and coordination. Doing these for a set number of repetitions is another great way to get some higher intensity cardio exercise in.

Timestamps
0:00 Benefits of box jumps
0:15 How to perform a standard box jump
0:27 How to perform side jumps
0:38 How to perform back jumps
0:55 Two feet to one foot jumps
1:18 Single foot jumps
1:29 Jumps with weight
1:33 Quick jumps
1:56 Body bar jumps
2:09 Split jumps
2:31 Knee up jumps/hops
2:44 Hops and hop variations

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