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Exercises Movements, technique & proper execution

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Old 12-06-2011, 06:12 PM   #1
Om Puri
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Box Jumps

Are you supposed to stand up straight at the top of the box jump? (after having jumped on top of the box?) And then jump down? Or can you jump back down with partially folded hip?
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Old 12-06-2011, 06:19 PM   #2
Robert Fabsik
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Re: Box Jumps

To do Box Jumps as RX'd and for games standards the both feet in their entirety must land on the box and the hips must reach full extension--either once you land on the box or in the process of pushing off the box and jumping in the air.
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Old 12-06-2011, 06:30 PM   #3
Mark E. Wallace
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Re: Box Jumps

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Originally Posted by Om Puri View Post
Are you supposed to stand up straight at the top of the box jump? (after having jumped on top of the box?) And then jump down? Or can you jump back down with partially folded hip?
Open hips fully after you land.

This vid is an okay representation. wfs.
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Old 12-06-2011, 09:07 PM   #4
Om Puri
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Re: Box Jumps

Thanks, Mark.

Is there a reason why hips have to open/extend all the way? Greater ROM?
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Old 12-06-2011, 10:00 PM   #5
Michael Loucas
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Re: Box Jumps

Easier to judge for the games.
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Old 12-07-2011, 02:08 AM   #6
Ewen Roth
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Re: Box Jumps

Actually, it's more about setting an arbitrary "full ROM" than facilitating judging, because fully open hips is harder to judge (especially if it's in the air) than just "feet land on top of the box".

Basically, since CF is stuck with the unfortunate concept of using high rep box jumps for competition and timed, "as Rx" workouts, arbitrary rules need to be made up to allow for consistent judging. Whether or not one of your heels is sticking out from the top of the box doesn't matter a whit in terms of training effect or range of motion.

FWIW, the latest Games standard is "hips fully open while standing on top of the box, then jump down", but this may change from one competition to the next (just like chest to bar pull-ups, hand release push-ups, etc.), since there's no good reason why it shouldn't.

If you want to compete or compare yourself to other CFers, be aware of the current standards. If you're only worried about being consistent in your own training, just be consistent in your own training.
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Old 12-07-2011, 11:39 AM   #7
Lincoln Brigham
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Re: Box Jumps

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Originally Posted by Om Puri View Post
Thanks, Mark.

Is there a reason why hips have to open/extend all the way? Greater ROM?
It is a greater amount of work and a more consistent measure of work. With hips extended, the total amount of work will always be "Bodyweight X Height of Box".

What the standard is preventing is a glorified knee-raise tap-and-go.
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Old 12-07-2011, 12:11 PM   #8
Brendan McNamar
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Re: Box Jumps

(Force x distance)/time=power

Fully opening your hips increases distance, so it generates more power.

We like more power.
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Old 12-07-2011, 01:45 PM   #9
Jeremy Galo
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Re: Box Jumps

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Originally Posted by Brendan McNamar View Post
(Force x distance)/time=power

Fully opening your hips increases distance, so it generates more power.

We like more power.
Not a totally true argument. Don't forget the TIME unit.

For example, if opening your hips doubles your ROM distance but takes 3 times longer to get there. It's actually more powerful if you cut your ROM (Ok, I'm totally not advocating this hahah, I was just bored)
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