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Exercises Movements, technique & proper execution

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Old 05-24-2012, 12:18 PM   #1
Mike Doehla
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How do you do box jumps?

After hearing about a lot of achilles injuries I've been stepping down. Is this what most people are doing or are you guys hoping down. I will hop down occasionally on 20" and 24" but never 30"

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Old 05-24-2012, 12:39 PM   #2
Eric Montgomery
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Re: How do you do box jumps?

I don't think jumping down is an issue if you're doing reasonable quantities of box jumps, but what's reasonable will vary from person to person. Most of the Achilles injuries I've heard of have been the cumulative result of hundreds and hundreds of bounding box jumps.
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Old 05-24-2012, 06:34 PM   #3
Christopher G. Woods
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Re: How do you do box jumps?

Eric's right; box jump technique isn't the issue that causes Achilles injuries. The problem is poor programming, and it goes well beyond just box jump volume. Running, double unders and the Olympic lifts all put a great deal of stress on the Achilles, among other movements. Hopefully, no trainer would program box jumps on three consecutive days; however, there are a lot of trainers out there that wouldn't think twice about putting Jerks, 400m sprints and box jumps on three consecutive days.
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Old 05-24-2012, 07:50 PM   #4
Oli Kellett
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Re: How do you do box jumps?

http://www.youtube.com/watch?v=MZDXc_hLvf4

Have a watch of this video. I also echo what Eric and Chris have said.
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Old 05-25-2012, 06:52 AM   #5
Mike Doehla
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Re: How do you do box jumps?

thanks guys. I learned something today. I box jump maybe twice a week at varying heights so I may be ok to bounce.
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Old 05-25-2012, 07:14 AM   #6
Christopher G. Woods
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Re: How do you do box jumps?

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Originally Posted by Mike Doehla View Post
thanks guys. I learned something today. I box jump maybe twice a week at varying heights so I may be ok to bounce.
If you're doing those for max height, that's fine. However, there's no good reason to do box jumps for metcon twice a week. Personally, I wouldn't recommend doing box jumps for metcon more than twice a month.
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Old 05-29-2012, 06:48 PM   #7
Mike Doehla
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Re: How do you do box jumps?

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Originally Posted by Christopher G. Woods View Post
If you're doing those for max height, that's fine. However, there's no good reason to do box jumps for metcon twice a week. Personally, I wouldn't recommend doing box jumps for metcon more than twice a month.
Why is that? Just not necessary?
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Old 05-29-2012, 08:20 PM   #8
Eric Montgomery
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Re: How do you do box jumps?

Not necessary if you care about long-term Achilles health.
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Old 05-30-2012, 07:00 PM   #9
Mike Doehla
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Re: How do you do box jumps?

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Not necessary if you care about long-term Achilles health.
Damn I like them too. What do you suggest instead. I love double unders too
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Old 05-30-2012, 07:11 PM   #10
Eric Montgomery
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Re: How do you do box jumps?

You can do them, but doing hundreds of rebounding jumps per week is probably a bad idea. There are plenty of other things you can do for conditioning that are less risky. And doing a lot of low-height box jumps removes the plyometric benefits of box jumps. If you want plyometrics do a handful of reps of max height jumps or depth jumps with rebounds...almost zero risk of overuse injury there.
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