Your best bet when starting box jumps might be to not use a box at all. No one expects you to be JJ Watt right away (if you don’t know what I mean, check out his YouTube video). If you pick a box that’s too high for your jumping ability, you risk scraping your shin on the box, tripping over or kicking the box on the way up. If you’re ready to start real box jumps and aren’t sure what box to do, err on the side of lower rather than higher. Do 10-20 reps 2-3 days a week in your training cycle. To make the movement more challenging, hold a dumbbell or kettlebell in each hand. Repeat, switching legs with each step up.Īs you build power and improve, you can move to a higher box. To get down, reverse the movement back to the ground. End with both feet planted on the center of the box. Driving your heel into the ground, step one foot up onto the box, extending your one leg to straight to get up on the box. Step ups are a great way to get comfortable with the box itself and the athlete’s ability to produce force through their legs Here’s a good rule of thumb – if you’re brand new to box jumps, and you’re nervous to start jumping, just don’t. Recommended Reading: Basic CrossFit Kit To Workout At Home If you’re just getting started… You’ll also probably find 12 inch boxes in the gym for beginners, and 30 inch boxes for athletes with more advanced jumping ability. If you’re into CrossFit, the Rx height for male athletes is 24 inches and 20 inches for female athletes. So, how do you figure out what is a good box jump height? Do them wrong, and, well, you’re quite likely getting hurt – whether that’s the aforementioned shin scrape or something worse.
If the athletes do them right, they get big benefits.
Now we’ve determined that box jumps are a dream for any conditioning coach and for athletic training and standard WODs alike, let’s address the big elephant in the room. Pick up the speed, and you’re working your total body and you’re honing your agility. They’re great for youth athletes, as well as the average person, because the jumping spikes your heart rate, meaning it’s cardio to the max.
Tuck jumps versus box jumps full#
That’s a lot of power development, especially in your lower body, and can come in handy for other full body movements and for weight training.
Tuck jumps versus box jumps plus#
They are a great tool for your general fitness, working your hamstrings and glutes, plus firing your core and stabilizing your calf muscles and ankles. Yes, it’s one of the more complex movements you’ll find on a regular basis at your standard CrossFit box.Ī box jump is a plyometric exercise – meaning athletes have to use maximum force to complete the jumps successfully. It does take relative strength and some focus to build enough explosive power from a deep squat position to spring up and land safely on the box. Who’s afraid of the big, bad box jump? If you’ve seen the box jump shin badge of honor (giant gash with blood oozing out like a horror movie), you might understand the fear.
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