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Exercises Movements, technique & proper execution

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Old 08-08-2006, 07:29 AM   #1
Dion Harvey
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What is the proper form for a box jump? I was told jump using both feet, land in a full squat position, stand up then step off the box one foot at a time. But I see these videos were people are jumping like pogo sticks up and off the boxes. Not doing a full squat and barely touching the boxes with their toes and then jumping off the boxes. Which is right?
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Old 08-08-2006, 07:48 AM   #2
Chris Kemp
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Dion, CF's view of a satisfactory box-jump is that you should jump from the floor and end up standing tall on top of the box. Whether you step down or jump down and rebound is up to you. The rebound seems to be great for rapid cycle times but can be a bit harsh on the joints.

If you were using box-jumps for plyometrics, then the rebound version would be used - absorbing the impact and re-directing it into the next jump.

So to answer your question, it depends. Also, keep in mind that some of the vids on this site show latter stages of work-outs where people are knackered and may have let their form slip (eg lack of full extension on top of the box). It's up to you what standard you strive for in your workouts but full ROM is always preferred.

Cheers, kempie

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Old 08-08-2006, 07:48 AM   #3
Ryan Atkins
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Hi Dion,

A full squat isn't necessarily required for a box jump (but will happen for some when using taller boxes). What is required for the rep to count is full hip/knee/ankle extension after landing on top of the box. This is generally accomplished in one of two ways: 1.) Jumping on the box, coming to a complete stand and then stepping off the box one foot at a time or 2.) Jumping on the box and then jumping up off the top of the box ensuring that you reach the triple extension.

There are advantages and disadvantages to each. Method one's cycle rate is slower, but can provide more of a pacing strategy for extended bouts. Method two is faster and allows for a stretch reflex of the calves upon landing making the next jump slightly easier. Form for the second method may be somewhat harder to maintain - in a tired athlete the tendency for the hips to travel increasingly backwards and not up increases the chances for a slight pike (i.e. not full extension) in the jump off the box.

Hope this helps,

Ryan
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Old 08-08-2006, 03:36 PM   #4
Jeremy Jones
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Another 'CF standard' is to have eyes foward, not looking down at the box, and the entire foot should plant (not the toes as mentioned).
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