When your legs get tired from jumping and need a break, you can train your upper body, core, and stability with box-based exercises.
You can do the exercises below as a targeted workout, combine them with jump training, or even integrate them in a different workout. Choose 3 to 5 workouts and do three sets of 8 to 12 reps according to the desired intensity. You don’t have to do the sets one after the other; feel free to add them to your workout as you wish. You can also do the exercises on a park bench, stairs, or other raised surface.
1. Rodeo Tuck
Support yourself with both hands on the box. Now jump up a few times with both legs. Your hands should remain on the box the whole time.
2. Incline Mountain Climbers
Put your hands on the box and your feet on the floor. Now pull your knees up toward your chest one at a time, alternating legs, pushing off the floor in a jumping movement. Make sure to keep your body stable. Your arms are straight, under your shoulders.
3. Incline Plyo Push-up
Get into a push-up position with your feet on the floor and arms on the box. Push off from the box. Your hands will be in the air for a moment. When you feel more confident, you can clap your hands in front of your body and put your hands together behind your back.
4. Tricep Dips
Turn your back toward the box. Place your palms on the edge of the box and your feet on the floor. Now lower your body while bending your elbows backward, then push up off the box and straighten your arms again. Your knees can be bent or stretched out straight if you want to work your abs more.
5. Pike Push-ups
Put your feet on the box and your hands on the floor. Your hips are in the air and your upper body forms a straight line with your arms. From this position you start the upside-down push-ups.
6. Bulgarian Lunges
Stand with your back towards the box and place one foot on the box. The other foot is on the floor a bit farther away from the box, so that you have enough room to do a lunge. Now bend the knee of the leg on the floor. Switch sides after a few repetitions.
7. Decline Mountain Climbers
Your hands are on the floor and your toes are on the box. Now pull your knees, alternating legs, toward your chest in a jumping movement. Make sure to keep your body stable. Your arms are straight, under your shoulders.