Box Jumps.

TeachTheGirl
TeachTheGirl Posts: 2,091 Member
in Fitness and Exercise
What's the best way to get started? Even on the smallest box, as soon as I go to jump, my knees feel like they lock up and one foot jumps ahead of the other in an awkward staggered 'jump'. I would really like to improve my box jump as a personal goal and I think the fear of hitting the box is what holds me back.

Any advice?

Replies

  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Start with bodyweight squats, then progress to squat jumps without a box.
  • TeachTheGirl
    TeachTheGirl Posts: 2,091 Member
    Squat jumps and tuck jumps are just fine.

    It's something about the box specifically that makes my legs lock up. :<
  • newlife6745
    newlife6745 Posts: 129 Member
    I learned how to do them at Crossfit. The had me start with a 12" box and I would do step-ups. It was the hardest first thing I remember having to do in a long time. I was not confident because of my weight but when I did the first one I was pumped. I can now do a 14" box and with time I hope to increase. Good luck!
  • 1PatientBear
    1PatientBear Posts: 2,089 Member
    If it's fear of the box, just start small. Like REALLY small. Focus on the top of the box, not the side. I found many people look at the side and see how high it is and get freaked out. Look at the top (which you should be looking at anyway) and you'll never notice the height. Then, jump.

    Here's the thing. You WILL miss at some point. You WILL bang the crap out of your shin. It'll hurt, but it's not that bad. Once you do that and you realize it doesn't hurt that much, box jumps will likely not freak you out anymore.
  • MinimalistShoeAddict
    MinimalistShoeAddict Posts: 1,946 Member
    If it's fear of the box, just start small. Like REALLY small. Focus on the top of the box, not the side. I found many people look at the side and see how high it is and get freaked out. Look at the top (which you should be looking at anyway) and you'll never notice the height. Then, jump.

    Here's the thing. You WILL miss at some point. You WILL bang the crap out of your shin. It'll hurt, but it's not that bad. Once you do that and you realize it doesn't hurt that much, box jumps will likely not freak you out anymore.

    I agree about starting with a small box in order to improve your confidence. Keep the height very short until your form is perfect (no more staggered leg jumps), then increase height gradually.

    It sounds like you are afraid of not being able to jump that high and falling over (based on your "staggered leg" jump).

    The best thing you can do is to make sure you are jumping in a padded area (over a gym mat for example) with plenty of room. This should make you feel more secure about not getting hurt if you cannot complete the jump and lose your balance as a result.

    Don't worry about your shins. I have box jumped 1000s of times and never once came close to "banging my shin". If any part of you hits the side of the box it is likely to be the front of your feet (if you cannot complete the jump at that height) not your shins.
  • ninerbuff
    ninerbuff Posts: 49,068 Member
    Start with a stepper. Jump on that first. Then as you get comfortable, raise it up with one riser on each side. Continue till you get to 12". Rinse and repeat.

    A.C.E. Certified Personal/Group FitnessTrainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • pcdoctor01
    pcdoctor01 Posts: 389 Member
    +1
    I use my eight inch aerobic step for box jumps.

    Watch this box jump video by Scott Herman.
    http://www.youtube.com/watch?v=hxldG9FX4j4
    Start with a stepper. Jump on that first. Then as you get comfortable, raise it up with one riser on each side. Continue till you get to 12". Rinse and repeat.

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