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Exercises Movements, technique & proper execution

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Old 05-26-2011, 08:49 AM   #1
Sebastian B. Vaneria
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Cycling Box Jumps

What's the trick to quickly cycling through box jumps? Most experienced CrossFitters are able to jump onto the box, open the hips while jumping off the box, and then immediately rebound back onto the box while spending a split second on the ground. It looks so effortless when athletes cycle through box jumps properly.

I've tried it a few times, but find that I have a tendency to rock back onto my heels once I land back on the ground. I lose the stretch reflex and, therefore, each jump is separate. Is there is trick or simply cue that has helped folks learn to cycle box jumps?
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Old 05-26-2011, 08:55 AM   #2
Eric Montgomery
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Re: Cycling Box Jumps

Start low and work your way up. Like 12" if necessary. I used to be able to cycle at 20" without any trouble but the extra 4" on a 24" box messed up my timing enough to keep me from cycling, so I started stacking small plates on a 20" box til I got up to 24". You'll also need to focus on where you land--you don't want to jump too far back from the box, ideally you should land on the ground with your toes no more than 6" away from it.
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Old 05-29-2011, 05:58 PM   #3
Dan Graziano
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Re: Cycling Box Jumps

Adding on to what good advice Eric just gave you , I would also work on true plyometric jumps such as the depth jumps http://www.youtube.com/watch?v=teyc5pxc_FQ here is a pretty good example of them. This should help with learning to absorb shock in the eccentric and then transferring directly into the concentric burst which is what seems you may have issues with unless I misunderstood.

One of the hardest things to to is absorb shock.
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Old 06-01-2011, 06:46 AM   #4
Michael E Tancini
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Re: Cycling Box Jumps

A trick I have learned is think of the top of the box as the bottom if that makes sense. IF you rest or must stop at all, do it at the top. As you hit the ground use your momentum and explode back up top. Learning to be balanced and controlled at the top will allow you to stay close to the box and it lets you use momentum to get back up top. I hope that made sense.
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