29 Feb '16, 4am

Strength Training for Runners: Box Jumps

Box jumps are an excellent plyometric exercise for building explosive muscular strength in the hamstrings, glutes and quads—strength that comes in handy during the final miles of a long run or at the end of a race, and also for helping you ward off injury. If you’ve never done a box jump before, start with a 6-inch platform (which can be done on a box, stairs or a park bench) and slowly progress to 12, 18 and eventually 24 inches—but no higher. “The injury risk increases with higher boxes,” cautions Jim Wharton, co-author of the Wharton Health Series. Attempt 6–8 reps per set, and 3 sets every time you progress in height. How to do it: Step 1: Stand 12–18 inches away from the platform with your feet flat and shoulder-width apart. Step 2: Bend at the hips while keeping your back straight. Swing your arms forward as you jump up onto the box. “Keep your feet flat on takeoff,”...

Full article: http://running.competitor.com/2015/07/training/strength-t...

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