By combining intense eccentric (lengthening) and concentric (flexing or shortening) muscle movements in a short period (the time it takes to jump), plyometric exercises force muscles to exert a great deal of power in a way that is often difficult to achieve with cycling alone.
In addition to gaining power, box jumping also help increase balance and proprioceptive skills. Since most cycling is done on a linear, non-weight-bearing plane, it’s helpful to remind your muscles about different types of movements.
Box jumps in particular are excellent because they allow you to vary the intensity of the exercise based on your desired outcome. The height of the box, along with the duration and style of jumping can all be tailored to your capabilities and goals.
It’s best to start small and work your way up to more challenging box jumps to avoid injury.
Here are three variations to try (video courtesy of our American sister title Bicycling).
The Essentials
Have a minimum of four weeks of general strength training before you start so muscles and tendons are conditioned
Land softly, bending knees and hips to absorb the impact
Use a box or step 12 to 18 inches tall
Warm up before you start; stretch when you’re finished
Aim for 10 to 20 reps or 30 to 60 seconds, depending on fitness
Start with one set, progress to three.
Stop if form gets sloppy
Step up to Knee Drive
Plant right foot on top of box Position arms in a runner’s stance, left bent in front, right bent behind you. Forcefully extend right leg Spring off the ball of your foot, swinging right arm forward & left back
Land softly and immediately repeat move for a full set. Then switch sides.
Up and Over
Stand to left side of box, hands on hips Plant right foot on box Forcefully extend right leg, lifting body up and over the box Plant left foot on box and then plant right foot on floor on other side of box
Repeat up and over, side to side for full set
Classic Jump
Stand facing the box Squat down, swinging arms behind you Swing arms forward, straighten legs to spring up onto box Land with soft knees, planting both feet on box
Step down with right leg. Repeat, stepping down with left leg. Alternate throughout set.
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