![]() You can also perform these weighted, wearing a weight vest, holding dumbbells or kettlebells. This is also a good go-to if a workout involves high rep box jumps and you’re not confident to jump yet but need to keep moving. This can highlight stability inefficiencies in the ankle, knees or hips too, so pay attention to how your body moves from one side to the other. Step-ups are a great way to familiarise taking your body onto a higher platform, while also helping build more unilateral strength. Try this warm-up routine to prepare your ankles, knees and hips properly. Good movement and being aware of yourself is far more important and impressive than performing them badly for the sake of a number.įinally, always remember to warm up properly before attempting any box jumps. If box jumps scare you, take your time and gradually progress the height. Box jumps are a great conditioning tool but you don't want them to put you out of training. The last thing you want is to blow your Achilles. Unless you’re a competitor conditioned to training with high volume and have developed the elasticity to add rebounds (jumping down and back up), then I recommend you step down. Rebounding box jumps are sport-specific in terms of conditioning, not for the general population. If it’s not working then try lowering the height a first and practice landing with as little noise as you can). Land softly (Think about landing soft and you will.If we are doing higher reps but have a disregard for how we are moving that’s where we’re probably going to encounter niggles or injuries. However, when performing box jumps our aim is to increase explosive power, not to just get reps done for the sake of reps. If this does happen, we want to be safe in those positions so moving less linear will generally help condition potential awkward landings. More often than not, especially if we encounter higher rep schemes, awareness goes out the window and we see knees caving in, landing too low in a squat or landing heavily on our toes. When landing on the box, we want to land with our chest tall, knees tracking the toes and the weight in the centre of our feet. As we jump, we throw our arms up, this will help keep our chest up and jump as high as possible. Use the strength in your legs and momentum from your arms to force your feet to leave the floor. As we execute the jump we start by bending the legs with the knees tracking forward above the ankles. We want to be landing in the centre of the box. When setting up for a box jump stand fairly close to the box, roughly one foot away. We must develop a sound awareness of what our body is doing first before we develop any intensity or play with progressions. Lets first take a look at what a box jump should look like vs what it shouldn't. They’re a fun and useful tool to add into your workouts, accessories or to test your maximal lower bodyweight explosive output. ![]() Box jumps are an integral movement to help develop speed strength and vertical jumping power, which will have a great crossover effect on other aspects of training like running and weight lifting.
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