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: Step Down

A Step Down creates more downward force, which in turn requires more power to change direction and subsequently adds more difficulty to the jump. This type of landing will increase hip stability and loading power.

• Begin Standing in Athletic Position on a short 6-12” 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.
• Begin by taking a step off the short box.
• Quickly rip your arms to your sides and drop your hips to the load position, which typically is a half squat. The harder you pull down your arms, the more explosive you are on the jump.
• Do not pause at the bottom of the movement.
• With explosive power and quick transition, jump onto the box in front
• Arms will begin bent 90° at your sides. You will want to use your arms to drive upward
• Reach with your arms to 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