Bench Jump

Jump Box Instructions

Starting Position:
1. Stand facing the box or bench with your feet shoulder-width apart.
2. Ensure your body is aligned and balanced, with your weight evenly distributed on both feet.

Movement Instructions:
1. Preparation:
- Slightly bend your knees and push your hips back as if you are preparing to jump.
- Swing your arms back behind your body to create momentum for the jump.

2. Jump:
- Explosively push through your heels and jump up towards the box, using your arms to help propel you upwards.
- Aim to land softly on the box, keeping your knees slightly bent upon landing.

3. Landing:
- Land with your feet flat on the box, ensuring to maintain balance.
- Your knees should be aligned over your toes without extending too far forward.

4. Dismount:
- Step back down from the box one foot at a time to return to the starting position.
- Make sure to keep your feet shoulder-width apart as you step down.

5. Repetition:
- Repeat the jump for a set number of repetitions or time, resting briefly as needed between sets.

Form Tips:
- Keep your core engaged throughout the movement to maintain stability.
- Ensure you are landing softly to minimize impact on your joints.
- Always perform jumps in a controlled manner to prevent injury.

Safety Note:
- If you're new to this exercise, start with a lower box and gradually increase height as you gain confidence and strength.