Box Jump mind games

kar328

One of my mini fitness goals is to box jump the 18" box at my gym. I'm 5'2" so it comes up to the top of my knees. My trainer had me try the 12" one a few months ago, I chickened out, got mad at myself and went and did it the next day. Crossed that one off the list.

The next level we have is the 18 inch. Tried it with the trainer once by using a step bench instead (with 7 risers) figuring the extra landing space would help the fear. Managed to do it with six risers instead and a lot of hesitation and bailing out so we stopped (I think she was more nervous than I was.) Since then I've been working on my own with them. I use the real one instead of the step. I'm getting to the gym right after it opens so it's not crowded and there aren't people around to watch me. On Friday I did manage to do it from the floor a few times, this after jumping up from the step bench, then from the thick workout mat which is about two inches high. I still bailed on several attempts but got it done.

I went before my early class this morning and my brain still got in the way. I did it mostly jumping up from the bench and a couple from the mat. I stood in front of it on the floor and chickened out. Then I started hesitating again from the mat, so I stopped.

I'm looking for any words of wisdom/tricks/tough love on how to get over the fear. I've shown myself I can physically make it, but the mental aspects are doing me in and I don't want it to get the best of me.

TL;DR = trying to get over the fear of box jumps even after successful attempts.

Thanks

bgh707

I'm 5 feet tall and terrified of heights --- a major reason that I struggle with pull-ups. For the box jump, don't think about the height, but the momentum. Jump as high as you can, like if you were a kid, and let that effort push you forward and up. Hope that helps! I can clear the 18 inch and working up to 24 inches.

rybo

Stand next to it and just jump up and down to show yourself you can make the height.

kar328

Thank you both

zdyb23456

I'm 5ft and do them. I don't think about it, as soon as you think it's too high you've psyched yourself out. I concentrate on bringing my knees up as high as I can. Practicing plyometrics jumps helps too.

shadow2soul

I always think I'm not going to get my feet high enough and my toes are going to catch the edge of the box. Granted that never happens.
Actually, I seem to jump higher when doing box jumps than I do if I'm trying to do knee tuck jumps (seriously I fail. I cannot seem to pull my knees up unless my goal is to land on something).

kar328

shadow2soul wrote: »

I always think I'm not going to get my feet high enough and my toes are going to catch the edge of the box. Granted that never happens.
Actually, I seem to jump higher when doing box jumps than I do if I'm trying to do knee tuck jumps (seriously I fail. I cannot seem to pull my knees up unless my goal is to land on something).

Yeah, the toe thing gets in my brain too. And same here, I can jump high enough for the boxes, but in HIIT classes, my knee tuck jumps are just sad.

Love your profile pics. The height is incredible.

Thanks you both for the input

ninerbuff

I don't know why, but jumping on a box creates a lot of intimidation for people, but if they jump up on the stairs in their home (even up to the 4th step from the bottom) they don't seem to be as scared. Could be because if they fell it's a shorter distance down to the next stair below, but I've had many clients try this at home and easily clear the 2nd step.


A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Fflpnari

Focus on bringing your knees up toward you chest when you jump, and dont look at the box.
We were working on this in my Crossfit class last week. Iwas adding the thin 10lb rubber plates to the box to slowly increase the weight..... I hit my leg trying the 23" and have a bruise.... oh well Have you tried the soft boxes? I prefer those

vageena1020

We don't have an 18"; at our box it goes from 12", to 16", 20", and 24". The only way I have been able to get to the 16" is first by stacking bumper plates onto the 12" and now I keep the 16" near the rack so when I jump I know I have something to hold onto in case I trip a little or something. At first, I was grabbing onto the rack with my right hand for dear life but I've learned to let go gradually and now I just jump next to it. It's definitely a psychological thing. Once you get it done quite a bit, muscle memory will get you up there without you having to think about it so much.

I like the idea of the stepper with risers. Wish my box had that. I hate increasing height with the bumper plates. They move around little by little so I have to keep adjusting them during the WOD.