Double leg jump forward box exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double leg jump forward box )

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Name of exercise  Func bil jump fwd box
Other names of exercise Double leg jump forward box
Description of exercise Double leg jump forward box exercise is a plyometric exercise that involves jumping onto a box with both feet at the same time. It is a dynamic movement that helps to improve explosive power, strength, and coordination. To perform this exercise, start by standing in front of a sturdy box or step. Bend your knees and swing your arms back as you prepare to jump. Then, explosively jump onto the box, landing with both feet on top. Make sure to fully extend your hips and knees at the top of the jump. Step down carefully and repeat for several repetitions. This exercise is great for athletes and can be modified by increasing the height of the box or adding weights for a more challenging workout.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand on both legs.
  • Place percentage of weight on involved leg as indicated.
  • Jump forward, then jump right, then jump backwards and then jump to left, landing on both feet, keeping same percentage of weight on involved leg.
  • Repeat.

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    Video Tutorial

     

    Body Part Lumbar, Abdominal, Knee, Entire Body
    Type of Muscles Abdominal, Back, Quadriceps, Hamstring
    Category of Exercise Functional
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise __
    Type of Action Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased leg strength
  • Improved balance and coordination
  • Enhanced cardiovascular endurance
  • Increased explosive power
  • Improved agility and footwork
  • Targets multiple muscle groups
  • Can be done anywhere with a box or step
  • Helps with weight loss and toning
  • Low impact on joints compared to other plyometric exercises
  • Can be modified for different fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The double leg jump forward box exercise should be avoided if you have any pre-existing knee or ankle injuries, as it puts a lot of stress on these joints. It is also not recommended for those with balance or coordination issues, as it requires precise movements and could increase the risk of falls. Pregnant women should also avoid this exercise, as the impact and jumping motion could be harmful to the baby. If you are new to exercising or have not built up enough strength and endurance, it is best to avoid this exercise as it can be quite challenging and may lead to injury. It is always important to consult with a healthcare professional before starting any new exercise routine.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Wear proper athletic shoes
  • Warm up and stretch before starting
  • Start with a lower box height and gradually increase
  • Keep knees slightly bent
  • Land softly on the balls of your feet
  • Keep your core engaged
  • Use your arms to help generate momentum
  • Avoid locking your knees
  • Do not jump too far forward
  • Listen to your body and stop if you feel pain or discomfort

    • Helpful in Diseases

  • Cerebral palsy
  • Muscular dystrophy
  • Multiple sclerosis
  • Parkinson’s disease
  • Spinal cord injuries

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    Frequently asked questions

     

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