Seated Box Jumps
Description
Seated box jumps are a plyometric exercise that targets the lower body muscles, specifically the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core and helps to improve explosive power, reaction time, and overall athletic performance. Seated box jumps are an excellent addition to athletic training programs, particularly for sports that involve jumping, sprinting, or explosive movements.
Equipment Needed: Two boxes or platforms (one for sitting, one for jumping)
Step-by-Step Instructions:
- Begin by sitting on a sturdy box or bench with your feet flat on the ground and shoulder-width apart. The box or bench should be at a height where your hips are slightly below your knees when seated.
- Engage your core and maintain an upright posture, with your hands on your hips or loosely by your sides.
- Lean forward slightly and swing your arms back to generate momentum.
- Explosively drive your feet into the ground and extend your hips, knees, and ankles, using your leg muscles to propel your body upwards and onto a second, higher box or platform.
- Land softly on the balls of your feet on the second box or platform, with your knees slightly bent.
- Carefully step back down to the ground, reset your posture, and then perform another seated box jump for the desired number of repetitions.
Tips and Modifications:
- Warm up properly before performing seated box jumps to minimize the risk of injury.
- Focus on maintaining proper form and control throughout the exercise to ensure maximum benefit and reduce the risk of injury.
- Use a second box or platform height that is challenging but allows you to perform the exercise with proper technique and explosiveness.
- Beginners should start with a lower second box or platform height before progressing to higher heights.
- Increase the intensity of the exercise by holding a medicine ball at chest level or by performing the jumps consecutively with minimal rest between repetitions.
Sets, Repetitions, and Rest:
Perform 3-4 sets of 6-10 repetitions, with 60-90 seconds of rest between sets. Adjust the number of sets, repetitions, and rest periods based on your fitness level and training goals. Seated box jumps are a high-intensity exercise and should be performed with proper technique and adequate recovery between sets to prevent injury and ensure optimal results.
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