Box jumps

Sangre

I'm currently doing a programme that has a plyometric element and incorporates box jumps etc. once a week.

I'm just wondering what people's approach to progressing these jumps is? From my reading, jumping on really high boxes shouldn't necessarily be your goal and in most cases is wrong. I understand that the purpose of the box is not to be a target to jump onto but rather to soften the jump descent permitting more extensive training. Therefore, one should be jumping onto a box that allows full extension and landing as softly as possible.

If I happen to be right on the above (and correct me if I'm wrong), how do people go about progressing box jumps? Do you still try and keep hopping on to slightly higher boxes or do just jump as high as possible and take it that you are progresing if you're pushing yourself?

Any links to optimal technique as well would be appreciated.

Panda_Turtle

Sangre wrote: »

I'm currently doing a programme that has a plyometric element and incorporates box jumps etc. once a week.

I'm just wondering what people's approach to progressing these jumps is? From my reading, jumping on really high boxes shouldn't necessarily be your goal and in most cases is wrong. I understand that the purpose of the box is not to be a target to jump onto but rather to soften the jump descent permitting more extensive training. Therefore, one should be jumping onto a box that allows full extension and landing as softly as possible.

If I happen to be right on the above (and correct me if I'm wrong), how do people go about progressing box jumps? Do you still try and keep hopping on to slightly higher boxes or do just jump as high as possible and take it that you are progresing if you're pushing yourself?

Any links to optimal technique as well would be appreciated.

Do them as high as you can with good form. Thread here might help:

http://jpfitness.com/index.php/forum/117-the-new-rules-of-lifting-supercharged/1007309-box-jump

Sangre

What would you consider good form?

Mellor

Sangre wrote: »

I understand that the purpose of the box is not to be a target to jump onto but rather to soften the jump descent permitting more extensive training. Therefore, one should be jumping onto a box that allows full extension and landing as softly as possible.

The goal is power development, not height per se. One element of achieving that is full extension as you said.

However, basic mechanics tells up that more power and rapid full extension results in a higher jump. Better form will also result in a higher jump. So a higher jump is a by product of your goals really. If you want to limit landing pressure then it makes sense to increase to box to catch you earlier.

Another reason to increase box height, is to using is as a measure tool. Say you are clearing 40" by 1" or so, then 2" you think. There's no point continuing to guess the height you made as you progress. Its much easier to just try to 45" when you are ready.

ixus

Any thoughts on what someone's box jump should be relative to their box squats or similar lifts? Obviously, height/weight is a factor.

For example; I might parallel box squat 160kg for 3 reps then do 2 box jumps at 38". Am around the 6 ft mark.

Sangre

Mellor wrote: »

The goal is power development, not height per se. One element of achieving that is full extension as you said.

However, basic mechanics tells up that more power and rapid full extension results in a higher jump. Better form will also result in a higher jump. So a higher jump is a by product of your goals really. If you want to limit landing pressure then it makes sense to increase to box to catch you earlier.

Another reason to increase box height, is to using is as a measure tool. Say you are clearing 40" by 1" or so, then 2" you think. There's no point continuing to guess the height you made as you progress. Its much easier to just try to 45" when you are ready.

Agree with all of that and its what prompted me to post. In particular I am keen to see myself actually progressing.

I just need to ensure my jumps have good form. Just need to find out what that is exactly as there is some contradiction online.

Thankfully, box jumping is the one area my gym is ok - has a number of differnt height soft boxes.