By Kimatni D. Rawlins

Whether it’s for specific fitness goals or sports elevation, there is always a reason for the need to reach higher goals (literally). Maybe your vertical necessitates an increase for basketball evaluations or your daughter is a monster striker in volleyball but wishes to assert more dominance in her game. Additional to speed and agility, the ability to spring yourself off the ground is the gold standard for athletic competition, from basketball to football.

Soccer goalies, rebounders, dunkers, spikers, hurdlers, receivers, and defensive backs, to name a few, should all incorporate Plyometric Box Jumping into their exercise circuits. Plyometrics or plyos are jumping drills where muscles distribute full force in minimized time intervals. The objective is to increase speed + strength, which = power. Moreover, plyos enrich cardiovascular health, incinerate calories precipitously, and tone the physique.

For the “Fit Fathers Plyometric Box Jumping Routine,” use an anti-slip, three-in-one box (20-in, 24-inch, and 30-inch) for various height levels and exercises. Our set goes like this:

  • Stretch the calf, Achilles tendon, quads, and hamstrings for five minutes
  • Complete 3 sets of 20 weighted step-ups with dumbbells your size of choice
  • Complete 3 sets of 10 weighted box jumps with light dumbbells
  • Engage in 3 sets of 20 box knee highs
  • Finish with 3 sets of 10 explosive box jumps at the highest level

Follow-up exercises could include running in place, burpees, jumping jacks or going out for a jog. Have fun with it and keep reaching higher!