![]() It will help you to activate your nervous system so you can efficiently catch the rebound and be explosive in the jump. This drill will allow you to get more comfortable with the “drop” that comes with jumping off a box. Make sure your knees don’t cave in upon landing or jumping. Jump off the box and upon touching the ground jump straight up ( NOTE:do not jump back onto the box but simply upwards, the goal is to land in the same spot you took off). ![]() Start standing on top of the box, heels off the border and weight supported in the front of your foot. You’re essentially mimicking the rebound box jump but at a much lower height. In sets of 10/20 practice jumping off the plate and back on. The goal is to start understanding the dynamics of the rebound. Start with a 5kg (or “skinny”) plate and then progress to “fatter”/taller ones. This variation does have a slightly higher risk factor compared to “step down” box jumps because they require the athlete to absorb the landing “shock”. The athlete jumps off the box and lands in a slightly bent position similarly to how he catches the landing on top of the box.īy doing so he decelerates the landing and simultaneously starts loading for the next rep as he quickly springs back up into another jump. Rebound box jumps are a MUST if you want to compete in Crossfit because they increase your rep cycling speed.Ī single box jump can’t qualify as a rebound box jump because the differentiating factor is in the rep to rep transition. It can actually be very helpful to scale up to it gradually by using lower boxes or stacking up some plates, especially if you’re new to the movement or are a bit afraid of it. Increasing heightĪlthough this isn’t truly a drill, it goes without saying you don’t need to jump ( hehe ) straight into a “full height” box jump. Quick sets of 3-5 reps will help get your nervous system firing and ready to attack the box jump. When you’re quick to bring up your lower body you are essentially making the exercise slightly easier on your legs as you don’t have to jump as high to ensure you will land properly on the box. The movement is simple you load the jump by bending ever so slightly at the kips and knees, then jump up and vertical bringing your knees toward your chest. The goal with this exercise is not only to be explosive in your jump but to learn how to quickly bring your knees up to your chest. If you are just starting off and your gym provides boxes at a lower height feel free to start with those before scaling up. The athlete “loads” the jump by performing a quarter squat and bringing his arms slightly behind his frontal (coronal) plane. ![]() Usually the box is made of wood, or some type of covered sturdy foam, and between 50 to 70cm in height. How to do box jumpsĮssentially the athlete starts facing the box at about 30 to 50cm distance. Lastly, in particular the rebounding box jump, they require explosive calf muscles and stable ankles ( = lots of work for the often overlooked ankle and feet stabilizers). This said it also heavily relies on a strong and active core to ensure you’re not “soft” upon landing which could lead to no reps, or worse injury. The true star of the box jump is your posterior chain: mainly glutes and hamstrings. In Crossfit they are used in a slightly different key as they are programmed usually for a higher number of reps requiring the athlete to become more efficient at moving and therefore conserving energy. Conceptually they teach the body to rapidly extend and contract the muscle fibers. They are used in athletic training to increase power ( = speed x strength ) for sports that require short bouts of high intensity output such as gymnastics or sprinting. Hence why we use plyometrics to improve our athlete’s eccentric utilisation enabling them to jump higher and punch harder.Plyometric exercises, commonly referred to as plyometrics or plyos, are exercises that require muscles to exert maximum force. ![]() However, due to the high eccentric demand during compound lifts, squats for example, severe soreness is imminent.Ĭombined with a calorie deficit, this can significantly impair a boxer’s ability to recover and therefore negatively impact technical training. Ultimately, this has a negative effect on their vertical jump height which may be hindering their ability to punch harder as research suggests that punch force is strongly correlated with vertical impulse.Įxposure to heavy strength training is the most effective method of improving eccentric control. Years of research and testing has shown us that boxers frequently display a small difference between their squat jump height and counter movement jump height which indicates that boxers struggle with the eccentric utilisation phase of the stretch-shortening cycle (SSC). Altitude landings are a foundational exercise and are repeated throughout training phases with our athletes to develop sound landing mechanics and improve eccentric utilisation.
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