Tuesday, October 9, 2012

Improving Athleticism: Box Jumps

The box jump is one of the most common exercises to see in any weight room in the country. Go into a big-box commercial gym, a college strength room or a personal training studio and you'll surely find people doing box jumps. But, do they know why they are doing them? And are they even doing them correctly?


You see people doing box jumps for a variety of reasons. In an athletic setting they are done as a power production exercise; in a CrossFit gym they are often done in a metabolic conditioning circuit; in commercial gyms they are done for...well, who knows why.

Why are YOU doing box jumps? The intent of the exercise is really as a power-production exercise. You're creating a situation where the athlete can jump as explosively as possible without having to worry about the stress from the landing. The eccentric portion of any exercise is where all the stress lays; so if we can take that out the athlete can perform that exercise with greater volume and intensity. It's also a great way to get athletes doing something athletic early in their pre-season programs.

Let's go over proper and improper form, as well as some useful variations.

The goal of the box jump is not to jump on the highest box that you can physically get on to. If you watch someone do a super-high box jump, all they are really doing is expressing their hip mobility. Sure, they still have some boost; but watch their hips as they get to the box. They end up with their knees up by their ears: not an athletic position.


Sure, it's impressive. I mean, I don't know if I can do that. But it's not a box jump. His knees come way up and he can't even control his landing. Plus, he took an approach which turns it into a different exercise.

A proper box jump should begin and end in the athletic position. Your goal is to jump as high as you can and just land on the box. Be explosive and think about trying to jump over the box, not just onto it. Also, make sure you step down off of the box for every rep. The box is there to allow you to avoid the eccentric stress of a jump; jumping off the box after a rep negates the point of the exercise. The eccentric portion can be explored with other exercises at the right point in the cycle.



Once an athlete gets really explosive, there are other variations to try rather than just using a higher box. That just allows the athlete to express how high he can jump, rather than making the exercise harder. For your first variation, let's take away the countermovement to the jump. For the concentric-only box jump, start off by sitting on a shorter object (a low box, some plates or even a dynamax ball).



Using a weight vest will allow the athlete to move with their normal mechanics, but they will be jumping with an added number of pounds.



Providing the athlete with (light) dumbbells to hold with alter their mechanics by not letting them use their arms to swing into the jump, but they will still be able to get the countermovement from their legs. This is an awkward movement for a lot of athletes so make sure you start with a lower box.



The last variation I'll go over is the 180-degree box jump. This particular variant is a good way to help improve proprioception in an athlete while simultaneously de-loading them. (Because of the awkward nature of the exercise, you'll use a lower box and probably won't need to add any external resistance).



I hope you enjoyed the post. I'll soon be going over more ways you can help improve your athleticism. Have a great day and go lift something heavy!


20 comments:

  1. Every weekend i used to go to see this site, for the reason that i want enjoyment, as this this website conations actually pleasant funny material too.


    My web page :: online term life insurance rates

    ReplyDelete
  2. Attractive section of content. I just stumbled upon your weblog
    and in accession capital to assert that I acquire actually enjoyed account your blog posts.
    Anyway I will be subscribing to your augment and even I achievement you access consistently
    fast.

    Look into my web site - exercises for vertical jump

    ReplyDelete
  3. My relatives always say that I am wasting my time here at net, however I know I am getting
    familiarity every day by reading thes nice content.


    Look at my homepage ... http://couplesdatingsite.info/

    ReplyDelete
  4. First of all I would like to say excellent blog! I had a quick question which I'd like to ask if you don't mind.
    I was interested to find out how you center yourself and clear
    your thoughts prior to writing. I've had trouble clearing my thoughts in getting my thoughts out there. I truly do enjoy writing but it just seems like the first 10 to 15 minutes are usually wasted just trying to figure out how to begin. Any suggestions or hints? Thanks!

    Also visit my web page http://twitter.com/

    ReplyDelete
  5. For hottest information you have to pay a quick visit world wide web and on internet I found
    this web page as a best website for most recent
    updates.

    Feel free to surf to my website: https://maz.mit.edu/lasti/Teraforti

    ReplyDelete
  6. Great post.

    Feel free to visit my website: vertical jump workouts

    ReplyDelete
  7. Admiring the commitment you put into your blog and in
    depth information you offer. It's great to come across a blog every once in a while that isn't
    the same out of date rehashed material. Wonderful read!
    I've bookmarked your site and I'm including your RSS feeds to
    my Google account.

    Here is my web blog ... breakfast upper West side

    ReplyDelete
  8. Excellent blog! Do you have any recommendations
    for aspiring writers? I'm hoping to start my own site soon but I'm
    a little lost on everything. Would you recommend starting with a
    free platform like Wordpress or go for a paid option?
    There are so many options out there that I'm totally overwhelmed .. Any ideas? Thank you!

    My page; workouts to increase vertical

    ReplyDelete
  9. What's up, this weekend is pleasant in favor of me, because this moment i am reading this impressive informative piece of writing here at my residence.

    Feel free to visit my page; www.Gpva.net

    ReplyDelete
  10. whoah this weblog is great i like reading your articles. Stay up the great work!
    You know, many persons are searching around for this
    information, you could help them greatly.

    Have a look at my page :: http://www.salsaport.com

    ReplyDelete
  11. Hi, constantly i used to check weblog posts here early
    in the daylight, because i like to learn more and more.



    Also visit my homepage: Exercises to improve Vertical

    ReplyDelete
  12. Hi there, You have done a fantastic job. I will certainly digg it and personally
    recommend to my friends. I'm sure they'll be
    benefited from this web site.

    Here is my blog :: workouts for vertical jump

    ReplyDelete
  13. I like the helpful information you provide in your articles.
    I will bookmark your weblog and check again here regularly.

    I am quite certain I will learn lots of new stuff right here!
    Best of luck for the next!

    My web-site: workouts to improve vertical leap

    ReplyDelete
  14. My brother suggested I might like this website. He was totally
    right. This post actually made my day. You can not imagine just
    how much time I had spent for this info! Thanks!

    My webpage - papaz.eu

    ReplyDelete
  15. I’m not that much of a online reader to be honest but your blogs really nice,
    keep it up! I'll go ahead and bookmark your site to come back later on. All the best

    Feel free to visit my web blog - workouts to increase vertical Leap

    ReplyDelete
  16. Superb blog! Do you have any tips for aspiring writers?

    I'm planning to start my own site soon but I'm a little lost on everything.
    Would you propose starting with a free platform like Wordpress or go for a paid option?

    There are so many options out there that I'm totally confused .. Any tips? Thanks a lot!

    Here is my blog http://bendavid.info/groups/several-good-exercises-for-improving-your-ability-to-jump

    ReplyDelete
  17. My spouse and I stumbled over here different web address and thought I might check
    things out. I like what I see so now i'm following you. Look forward to going over your web page for a second time.

    Feel free to surf to my web site workouts for vertical leap

    ReplyDelete
  18. magnificent submit, very informative. I'm wondering why the other experts of this sector don't realize this.
    You must continue your writing. I'm sure, you have a huge readers'
    base already!

    Have a look at my page ... workouts for vertical leap

    ReplyDelete
  19. Hi everybody, here every person is sharing these familiarity, thus
    it's fastidious to read this website, and I used to pay a visit this blog daily.

    Look at my web-site; workouts to increase vertical

    ReplyDelete
  20. I will immediately grasp your rss feed as I can not find your email subscription link
    or e-newsletter service. Do you have any? Please allow me realize in order that
    I may just subscribe. Thanks.

    My website - long vacation japanese drama

    ReplyDelete