Try-This Tuesday: Box Dance Stepby Jen Sinkler
The box dance step could also be called a switch step or a hop-switch step maybe or a hop-skip-step, something of a nature to sufficiently indicate that during at least a moment of this movement, you are flying. Call it what you will, just be ready to bounce.
Be ready to bounce.
If you are a person with a ponytail, yours may flounce-swing and even brush the backs of your ears, or elsewhere, depending on how high it’s fastened on your head. Lately I’ve been favoring the low pony because low effort.
As with, say, an alternating overhead press or row, this movement has your limbs passing midair.
If you’d prefer to calm and quiet things down while moving in a similar shape, you may substitute step-ups, or step-ups with a hop at the top.
If you are interested in developing more power and pop, put that energy and intention into your hop.
Intention matters in muscle development. If you put the effort into moving faster, your muscles will develop as if you were made of lightning, no matter if the implement doesn’t move all that fast (and even when said implement is your own bod).
Bodies are neat.
The way you land is important, as usual, for your joints and soft tissues and everything else. Learn to land lightly, or lightlier. This minimizes stress on your joints, proves you can handle the heat you bring.
You have to learn to take your own heat, slowly, gently. Just like everything. (Practice.) Give your connective tissues a chance to strengthen, too. They come along more slowly than muscle, so learn to savor wherever you are.
There is some amount of ruckus that often accompanies this movement, especially if you’re doing it in a group: Even light taps add up to the audio of many feet moving quickly, so if you prefer not to hear that kind of thing, skip it.
If you’re in, as usual, keep reps crispy clean mean and green.
- Stand in front of a box, and place the ball of one foot lightly atop it, without weighting that leg.Lean slightly forward, but don’t put weight on the box. (My high school basketball coach would call this “nose over your toes!”)
- Quickly hop up and switch the positioning of your feet in midair. You should end up with the opposite foot on the box.
- As soon as you land, immediately jump and switch again.
- Keep alternating legs.