Who doesn’t love box jumps?!?!?
Ok, they can be intimidating and sometimes more of a mental battle than a physical one. With some practice and the right coaching tips, however, you will be jumping to new heights in no time! Here are some tips and common mistakes to avoid, along with some ways to slowly progress into a box jump if you have never performed one before.
Tips for Success:
- Make sure to properly load for your jump. Stand near the box with feet shoulder width apart. (Standing too far away will result in needing to jump forward to hit the box which will likely decrease how high you can jump). Go into a half squat,swinging arms behind you as you squat. Once you get to the bottom of the half squat, quickly explode, jumping vertically (towards the sky) and swinging arms upward with you as you jump. This helps to create maximum height for your jump.
- Land quietly! You should always land on the box with soft knees to decrease or absorb the impact on your joints. You shouldn’t be able to hear your feet hit the box. You should also be landing in the same position you took off with. A good athletic position or that half squat with feet shoulder width apart.
- Build that confidence! Start learning good plyometrics (jumping) technique by beginning with squat jumps. Then slowly progress to jumping on smaller heights; a 45lb plate, a 12″ box etc. Sometimes jumping onto plates can help because round edges aren’t as scary as sharp corners! Keep stacking those plates up until you are safely jumping to the same height (20″) as a standard box. Then make the switch. You can also use the plate stacking technique to help increase your box jump height, when you may be too intimidated to flip the box to a higher level. Confidence will also ensure you have a safer landing.
Tips to Avoid:
- Pay attention to your landing. If you land in a deep squat, the box height is likely too high for you to have a safe landing. Lower the height a bit and work on form before attempting a higher jump. A loud landing may also indicate that you are rushing the landing due to lack of confidence. Keep practicing a height you are comfortable with in the mean time.
- Don’t jump from straight legs. We need to load into a half squat to create enough momentum for the jump. Jumping without loading could be why you just can seem to increase your box jump height.
Watch the above video for a more detailed description and tip demonstrations. Thanks for tuning in…happy jumping!!!
Need help with other movements?? Take a look at our movement tip series on the blog.