Speed training

• Jump box: Functional training for the whole lower body
• Jumps with and without a box: the differences
• What types of jump boxes are there?
• Buying a jump box - what size?
• Care: This is how to make the box last

Jump box: Functional training for the whole lower body

The jump box is used for box jumps - but that's not all. All step exercises that are usually done on a stepper or a step can be carried out on the box. Here you can decrease the tempo and increase the amplitude of movement. Hand weights can also increase the intensity. Jump boxes are a simple piece of equipment for versatile functional training.

Jumps with and without a box: the differences

Standing jumps are a high-intensity exercise: they work all the muscles in your legs. If you pull your knees to your chest, you can simultaneously work the trunk muscles, especially the hip flexors and the straight abdominal muscles. Just a few repetitions will get your pulse racing. The difference between jumps with and without a box is the landing: If you jump on the ground, you have to consciously cushion yourself and pay close attention to your posture. Otherwise there is a risk of damage to knee joints and intervertebral discs. Landing is easier on the box: If you land higher than you jumped off, you automatically keep your back straight and your knees bent. Also, it takes much less energy to cushion. Jumping from the box back to the ground is easy - and is gentle on the joints. Another advantage of the box is that it keeps the jumps even. Anyone who jumps with a box will neither start significantly too high nor slack off on the last repetitions.

What types of jump boxes are there?

If you want to buy a spring box online, there are two things to consider: material and size.

• The simplest jump boxes are sturdy wooden crates, reinforced from the inside to withstand the jump. In addition, a good box needs enough floor space so that it does not tip over. Wooden boxes are inexpensive, easy to care for and last a long time.
• Padded boxes (soft jump box) help beginners to overcome their fear of the box: If the jump really goes wrong, you won't scrape your shins on the padded box. That's why it's easier on the brain to start with a soft jump box.
• Metal framed jump boxes are used in some gyms.

Buying a jump box - what size?

The right box size depends on two things: your body size and the planned exercises. Most boxes can be rotated so that the same box offers different heights.

• Flat boxes (15 cm) are used in functional training for short, quick jumps and for step exercises in which the feet are moved one after the other.
• 30 cm is the jump height for beginners. This height is also used for the advanced version of step exercises.
• 45 cm is the usual height for adults.
• The 60 cm box is used by advanced or very tall athletes.
• With a set of boxes in different sizes, the difficulty can be adjusted and a varied workout can be put together.

Care: This is how to make the box last

A wooden box requires little maintenance: Wipe it down if it gets dirty, and that's it. You can jump on a wooden box with or without shoes.

Padded jump boxes are also wipeable. The case is made of PVC. The foam padding may need to be replaced after years of use; for this purpose, the cover can be opened with a zipper.