It’s Technique Tuesday where we talk about a movement we’re doing tomorrow, WHY we’re doing it, and other fun facts and tips about it!
Movement: Box Jump Over
Description: Jump from the ground to the top of the box and step off the other side.
Primary Movement Pattern:
Physical Skills Developed: Power, Coordination, Speed, Balance, Agility, Accuracy
Tips, Tricks, and Fun Facts: When was the last time you actually jumped in your life (outside the gym)? Jumping is an amazing movement pattern that is completely forgotten about by the vast majority of adults!
It builds power, coordination, speed, balance, agility, and accuracy – and as a weight bearing exercise with a little bit of “impact,” it contributes to building bone density.
For our jump overs tomorrow, we want to focus on full hip extension during our jump for maximum power and height, landing softly on top of the box, and turning and stepping down off the other side so we’re ready for the next jump. You don’t have to stand up all the way at the top for jump-overs.
Scale the box height down (all the way down to 1 plate!) as needed – the only excuse for not jumping is if you have a joint injury causing pain.
Setup:
– Stand with toes about 1-2 ft away from the box
Initiation:
– Lower to a quarter squat with hips and arms back and chest leaning forward, in preparation to jump
– Swing arms up to the sky as you jump with full hip extension
– Land softly on top of the box in a partial squat
– Turn and step down backwards off the box into the setup position for the next jump
Common faults:
– Substituting for step-ups instead of scaling to a lower height and jumping
– Missing full hip extension, cutting the jump short
– Slamming the top of the box with your feet instead of landing softly
Check out our social media for the slow motion video with commentary and have one of our coaches check your technique tomorrow!
Dean
