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ACL Surgery Rehab Pt 2: How to box jump and rotate | Feat. Tim Keeley | No.98 | Physio REHAB
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How To Box Jump For Beginners (WODprep Progression)
Video taken from the channel: WODprep
Box jumps can train your muscles for power and explosiveness. But they can also injure you if done incorrectly. Here are the 5 rules to follow to get the most out of your box jumps. When progressing, do not progress to a higher box until you can land a set of 5 perfect box jumps.
4.) Use a Step Down. Jumping and landing on the box puts a lot of force on your knees and ankles. Jumping down from the box adds more opportunities for you to roll an ankle, so use a step down box. Box jumps are one of the simplest ways to train for power.
Defined as force multiplied by velocity (or more simply, how quickly you can apply force. To start, tuck the leg you’re not jumping with behind you and hold that leg, bending it at the knee. Standing on one leg, position your body in the correct position to do a standard box jump. Leave the ground the same way you would during a standard jump as described above.
Repeat for 2-3 sets of 5-10 reps per leg for max benefits. Do not alternate. Box jumps are an explosive exercise and should be programmed before lifting and after a warm-up. In order to increase your vertical and potentiate your body for better lifts, start with static box jumps for 2-3 sets of 3-5 reps.
Remember, high volume isn’t important – high performance is. Two to four sets of 3-5 reps are fine for most people. This morning, Wednesday, 11Dec19 Box jumps was part of our WOD, 20 min AMRAP, 5 TTB, 10 Box Jumps & 15 Strict Presses – all in all I spent about 16min just looking at this box, I just couldn’t do it – I was devastated – I stayed on after our WOD was done to try again, I managed only 1 jump and spent another 20mins walking up to the box. Coaches want explosive athletes, and box jumps are a great way to train this quality. Explosiveness is usually measured with either the vertical jump or the standing long jump.
Box jumps are one of my favorite exercises of all time, and for good reason: they’re incredibly efficient, easy to scale for different fitness levels, and will get you sweaty and gasping for breath in no time! To do one, you’ll need some type of plyometric box or sturdy raised surface. You’ll jump up onto the box, landing with both feet, then straightening your legs at the top position.
With enough reps and time, coaches can help shape the synchronization of the legs and arms better in box jumps. While box jumps are remedial, the benefit is that athletes learn by doing. Box jumps are very useful tools when applied. Although athletes can work between rest periods, the boxes are not cheap and requires sharing; so, they are not 1. By the time you are really getting things going after 10-20 perfect reps, you will get too tired to do them well.
So doing 5-10 with a sufficed break in between is best. The real goal anyway with box jumps is to increase performance, not help fat loss. So, if changing the way you look is your goal, ditch the box jumps and pick up something heavy.
List of related literature:
|from Complete Book of Throws|
|from Physical Rehabilitation of the Injured Athlete E-Book|
|from Physiological Aspects of Sport Training and Performance|
|from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform|
|from 52-week Basketball Training|
|from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body|
|from High-performance Sports Conditioning|
|from Coaching Track & Field Successfully|
|from Concurrent Aerobic and Strength Training: Scientific Basics and Practical Applications|
|from Sports Science Handbook: I-Z|