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Exercises Movements, technique & proper execution

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Old 02-24-2006, 04:41 PM   #1
David Easton
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Should the landing in a box jump be soft or like the landing when doing a clean or snatch...powerfull??
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Old 02-24-2006, 09:43 PM   #2
Peter Queen
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Usualy if I land harder it will sometimes throw me off a bit. Landing softly usually means you have good control of your movement through the whole routine even when fatigue starts to become a factor. Keep in mind this is the way I see it and experience it.
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Old 02-24-2006, 09:45 PM   #3
Peter Queen
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David, I like your dancing Carlton.:lol:
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Old 02-24-2006, 10:56 PM   #4
Eugene R. Allen
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Land gently and under control. Absorb the recoil in your knees and then reverse the movement explosively. You don't want to slam your feet from that height, you'll wear out your joints. Control is better.
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Old 02-25-2006, 12:44 AM   #5
Laura Rucker
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I'm 60" tall. I can currently jump up to a 20" box. (Kinda scary though)

I was considering whether I would have a greater chance of completing the vertical jump for 1/2 height than a taller person?

I'd have to say my landings on the box are far from gentle.... :-)
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Old 02-25-2006, 03:20 AM   #6
David Easton
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Thanks guys.

I have been using a lot of box jumps with the peole I train and have been getting them to land heavy. It has made them really aware of their landing and foot placement. Now its time to change it to gentle and under control and see how do.
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Old 02-25-2006, 07:11 AM   #7
Chris Forbis
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Laura, Box Jump =/= Vertical Jump. My PR on a box jump is 48"... my vertical might be 28" on a good day (at a height of 76").

I usually land powerfully on the box, with a nice stomp (like on the olympic lifts). I try to be gentle with the floor landing.
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Old 02-25-2006, 07:20 AM   #8
Greg Kemp
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I look at it as what type of jumping you are doing. Is it for power at height or is it for reps as in the normal Crossfit workouts. If you are doing it for power you might stomp your feet or hit the top harder, but if you are going for reps only the front 1/2 of my feet hit the top of the box to limit the impact. When every I land it is soft. I tell my football players that I train to land like a ninja.

(Message edited by aztec on February 25, 2006)
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Old 02-25-2006, 07:34 AM   #9
Jerry Hill
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David,
I foot stomp on the top. Give me power!

I have my camp members stomp, Ive seen better form with.

On the bottom it is a quick rebound.

Good luck!
Jerry
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Old 02-25-2006, 09:39 AM   #10
Dan John
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In our gym, we have every box that BFS offers and the little "lifts," too, that make them taller. The relationship between box jumps and vertical is clear when you watch 300-400 people a day go through box jumps. The difference, of course, is that you bring your knees up to your chest on the box jump to "clear" the higher boxes.

I have noticed one good thing about boxes is that the athlete has a clear goal: this is a higher box. The VJ has a mark on the wall that sometimes just isn't enough to inspire.

In my mind's eye, I think the athletes who land on top of the boxes in control, seem to be better at jumping the big ones. We emphasize a short "touch," don't be on the ground or box very long...but, this has to be experienced more than explained.

So, to stomp or not to stomp would rely a lot on bodyweight, jumping skills and the drill. You might find want to try making noise on a quick set of ten box jumps, then do a quick set "quiet," and just get a sense of what the difference is for you. My great basketball players jump up on boxes like cats. I have learned a lot from watching untrained athletes attempt something like this the first time...their intuition can give you some ideas about training a "less great" athlete.
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