How to Increase the Height of a Box Jump

Box jumping is an effective way to get your heart rate up and to meet your cardiovascular or weight-loss goals. In order to increase the height of your box jump, you need to increase the amount of explosive pushing power your legs can exert. Pushing power is the maximum force your legs can achieve on a one-repetition basis using 100 percent of their power. Put simply, it's the leg strength you can achieve when you're giving it everything you have in one shot.

Things You'll Need

• Weight training facility
• Log book

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Instructions

• 1

  Start a weight training regiment at your weight training facility. Focus on the muscles that will affect your box jump -- the quadriceps, calf and buttocks muscles. According to Dr. Gabe Mirkin, performing leg presses and squats are the best exercises to increase the strength of your leg muscles and provide them with the explosive pushing power needed for jumping.

• 2

  Do these exercises three times a week for three repetitions each time. Add more weight as necessary to ensure that you can only perform 10 to 15 repetitions using proper form. Note how much weight you started lifting with, and note any progress you make.

• 3

  Record the height of your maximum jump each week. Adjust your box height to be comparable to your new maximum jump height.