- What's up, guys?
My name is David Carson.
I'm a Nike Master Trainer.
- And I'm Flor Beckmann,
Nike Master Trainer.
- Today we're gonna show you four ways
of how to do a box jump.
Our first variation of the box jump
will be a squat hold to box jump.
We're gonna line up right in front
of the box like Flor is right now.
We're gonna lower our hips down
into that quarter squat position.
We're gonna hold for a three count.
Three, two, one.
And then we're gonna
explode up to the box.
Three, two, one.
Explode.
Good.
Notice how Flor uses her arms
to explode up to the box.
Slowly step down.
Good.
Really lower those arms back,
let's go one more time, Flor.
Three, two, one.
Explode.
Great job.
So our next variation of the box jump
will be the 90 degree box jump.
We're gonna work torso rotation
also a ton of body control.
Notice as she lowers into the squat jump,
nothing changes there.
The only change is
where she will twist her body in the air.
And go.
Great job, Flor.
Notice her body shifts in the air
not on the ground.
Try not to cheat this move.
All explosion happens from the ground.
Land here nice and soft.
Great job.
All right, so here now
we're gonna start on the box.
This will be our depth jump to box jump.
We wanna teach proper landing mechanics
but also work some reactive strength here.
So you're gonna step off with a lead leg.
The minute you hit the ground
I want you to send all
that energy to the sky.
And go.
Good.
Now you're gonna try to
speed that process up.
So now the minute Flor steps off,
hits the ground.
And leap.
Good.
You wanna imagine the ground
as being a trampoline.
Land soft,
get off the ground as quick as possible.
So we're gonna take
all that pressure down,
send it right towards the sky.
Last one here.
Great job.
We're gonna get out of two feet jumping
and try to get to our single leg power.
So here we're gonna start
with one foot on the box.
Slightly leaning forward into that foot,
put all that pressure into the box.
Here we're gonna explode through that leg,
switching in the air.
So notice the control.
Power up and then control down.
So here we work everything
in your lower half.
Work calves, hamstrings,
glutes, quads.
Also get a great cardio
aspect here the faster we go.
Great job, Flor.
Three more.
One, two, and three.
And there you have it,
four different ways to do a box jump.
For more workouts like this one
head to the Nike Training Club app.
See you next time.
