FORWARD BOX JUMPS

Box Jumps are part of our Forward Jump Series and are taught in a specific progression. The Box Jump height will vary depending on ability. When you land on the box, your hip joint should be slightly above your knee joint. We are not performing these jumps for you to post on Instagram. Your training athletic performance and the landing is as important as the jump. We perform max box jumps for testing, but not for training. We will also change the method of loading before the jump to challenge a different reactive stimulus. Although the box may not be a max height, you are expected to perform each jump with maximal effort.

Forward Box Jump: Seated

A Seated Jump focuses on concentric power. There is no eccentric force, stretch-shortening cycle, prior to this jump

• Begin seated on a 12-18” Box
• The top of your thigh should be parallel to the floor when you sit on the box
• Jump box height will be based upon ability
• I like to see your hip joint above your knee joint upon landing. If not, the jump box is too high
• Both boxes should be about 2 ft apart.
• From a seated position, lift both feet slightly off the ground, then with explosive effort, jump onto the forward box. This is NOT a lean and then jump movement. As soon as your feet touch the ground, jump.
• Arms will begin bent 90° at your sides. You will want to use your arms to drive force upward
• Reach with full extension overhead and complete triple extension of your hips
• Land softly with both feet entirely on the box. This is important to develop eccentric strength, control and hip stability.
• Pause for 2 sec at the landing.
• Adding a depth drop coming off the box is also an option to allow continued work on deceleration strength