How Jennifer Garner Did a 33-Inch Box Jump

Watch the 50-year-old actress nail the difficult move in a new Instagram clip.

Jennifer Garner's Instagram is a trove of inspiration. This past weekend, she shared a video where she triumphs over a 33-inch box jump. Garner, in the prime of her life at 50, starts with a quick shimmy before leaping onto three stacked plyometric boxes, which are nearly three feet tall! Initially, Garner lands on her knees and doesn't quite stick the landing. She laughs it off and glances at the camera remarking, "That's very tall," before gearing up for another attempt. The clip continues to show Garner making two more successful attempts effortlessly, even striking a victory pose atop her 33-inch accomplishment. Garner's trainer, and founder of The Limit, Beth Nicely, shares that this was Garner's first time attempting the 33-inch jump. According to Nicely, overcoming the fear associated with box jumps is as much a mental hurdle as it is a physical one. Seeing Garner take it on so bravely was indeed awe-inspiring.

Garner and her trainer, Nicely, have been on a two-year fitness journey together. Garner's initial regimen comprised of dance cardio, strength training, ground plyometrics or jump training, and HIIT. Nicely describes Garner as incredibly strong, and always seeks new ways to elevate her heart rate.

Nicely introduced Garner to Pilates boxes approximately 18 months ago. Initially, the focus was on single-leg power and stability exercises before they graduated to 20-inch tall plyometric boxes. "The key lays in progression," states Nicely, who now has Garner incorporate box jumps into her routine two to three times weekly.

Plyometrics are jump-centric exercises that significantly increase speed and power according to Keoni Hudoba, COREntine creator and Cyc Fitness co-founder. Examples of other plyometric movements include burpees, pop squats, and speed skaters. These exercises utilize multiple muscle groups at once, demanding strength, flexibility, and focus. Box jumps, in particular, target your glutes, hamstrings, quads, and core. Moreover, they require arm momentum and apply healthy stress to your joints.

Nicely reassures those concerned about jump impact on their joints. As a NASM-certified trainer and corrective exercise specialist, she emphasizes the importance of jumping for bone health. Bones require impact stress to build density, preventing osteoporosis development and reducing the likelihood of bone fractures.

Box jumps normally form part of a circuit with complementary exercises that prepare the body for continuous jumping over a span of 45 seconds. For instance, when training Garner on a shorter (around 18-inch) box, Garner performs straight power jumps for several reps, preparing her for higher jumps like her recent 33-inch achievement.

Garner gradually achieved this impressive 33-inch feat. If you're a beginner with plyometric movements, Hudoba recommends starting with a Tabata-style set featuring 20 seconds of explosive movement followed by a 10-second rest. This helps in building stamina and making your body stronger for future needs.

Newcomers to box jump training can start with step-ups and gradually increase the surface height as they grow comfortable. To start jumping, revert to the lower surface, jump up, land, and step back down. Nicely suggests beginners start with a three-inch surface. Loaded squats are also an excellent starting point, she adds.

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