Move of the Month
Attention, runners: If you’re looking for some extra spring in your step, double up on the boxes.
Box-jump split squats cultivate the kind of explosive power that can help you PR your next half-marathon.
Amoves, box jumps are a favorite. They build explosive power, cardio capacity, and balance. Runners can get even more out of the move with a second box.
“Split-stance box jumps came from exploring sprinting mechanics,” says Ashton Roberts, founder of AR Performance Training in Pasadena, CA. They re-create and isolate the push off and landing that happens during running, giving you a better understanding of how your legs track during the entire running motion—what’s called proprioception. On top of that, it’s a solid move. The jump relies on glutes and hips, and the landing is all quads.
Before using boxes, practice the move on the f loor. Squat, then explode up, landing in a split stance. Next, add a 6-inch box in front of you, front foot landing on that, back foot on the floor. Finally, try the version seen here. Set up 2 boxes, a 20-inch and a 12-inch, 2 feet apart. Stand between them. Squat, then explode up, landing on the boxes in a split position, one foot on each box. Most of your weight is in the front foot, on the high box, while the back foot acts to balance you. Try for 2 or 3 sets of 6 to 10 jumps each side.