Dr. Jon Hyman

Jon Hyman, MD

Box Jump Overs

box jump over technique
Concepts: jump over the box, without clipping the front or back, and land smoothly, simultaneously with both feet. Like most things in flight, the takeoff and landing tend to be the most treacherous.   Unlike box jumps, where the most efficient movement is likely starting and stopping from the TOP of the box (ie, jumping down and springing back up to the top of the box - and resting there instead of on the ground), in a box jump OVER, you obviously don't touch the box.  

Risks: Landing akwardly or in a jarring way can be bad for plantar fasciitis/heel spurs, Achilles tendon, patellofemoral pain in the knees and the low back/lumbar discs.

Tips: Stretch your arches and Achilles. Wear comfortable shoes with good shock absorption.  Keep a tight core and midline during the jump. Use a gel cup heel insert if you've struggled with plantar fasciitis. Consider warming up by just doing standing broad jumps, without an obstacle - to practice form and symmetry with your jump and landing and have a good idea of how much distance you need from the box so you have adequate clearance. A chalk line, marking out the safe distance to begin your jump, on both sides of the box, can help build in consistency as
you fatigue.

Have the box on a level and non-slip surface. Have seen the box slide out from underneath the feet, landing on the back or back of the head.  Humidity in the gym can cause condensation on the floor. Check the box for stability. Be mindful of your fatigue as wod progresses. The last box jump is a usually safe because you know you are done. The first one is good because you are not that tired. The ones in the middle can get you.

if you are putting plates on the box to add height. Make sure the weight is balanced and heavy. Don’t use thin plates.  It’s better to use a lower box and heavier plates.

Make your target the middle of the box, not the edge. Seen many a tibia/shin skin graft left on the edge of the box.

Stretch your achilles tendon well before doing a lot of box jumps, especially if you are someone who jumps UP and jumps DOWN, as opposed to stepping down.

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Our thanks to FlexBuilding: A New Way to Move. A New Way to Live. for providing the anatomical images for this website.

Tips & Techniques

Box Jump Overs

Whether jumping over a box, a tire, or a barbell, the jump requires explosive recruitment of specific muscles. Pre-loading muscles and increasing starting spring coil length has an impact.

Lunge

To get the maximum benefit from the movement, and to protect your knees from injury (especially the patella or knee cap cartilage), it is important not to smash your trailing knee into the floor.

Muscle Ups

This complex gymnastics movement has become a trademark move of sorts in CrossFit. It requires power, coordination, timing and technique. Some people take years to get muscle ups.

Plank

The appearance of the plank carries a degree of simplicity that masquerades it's power. Proper form in this position creates a great deal of core stability and base power.

The Kettle Bell

Tough on the low back. Keep chest up and don’t let it pull your face down toward the floor as the kettle bell passes back between your legs.

The Rope Climb

Multiple Injury opportunities here. When executed well, you can blast up and down the rope like a seasoned inchworm on steroids.

Wall Ball Shots

Moving a fixed weight a fixed distance. Up. A great exercise when done in good form. A good benchmark to use to measure your progress in strength and endurance.

Your Body & Injury

Elbow

The biceps tendon can tear up by the shoulder (rupture of the long head of the biceps) or tear by the elbow.

Foot and Ankle

Achilles Injuries. Most commonly, CrossFitters will sustain overuse tendinits.

Hips

CrossFit and Plyometrics involves a fair amount of squatting and crouching. Wallballs, slam balls, olympic power lifts, eg squat cleans etc, all involve ‘dropping down low’ and getting your hip crease below knee crease.

Knees

Knees are more than just the platform that supports our stance, run and squat.

Muscle

Muscle physiology is a complex science. There are fast twitch, slow twitch muscle fibers and elaborate mechanisms of enhancing strength, power, endurance speed and fatigue resistance of muscle.

Shoulder

There are two labra or labrums in the body. They are both at somewhat high risk in the Sports of Fitness activities which involve a lot of deep squatting and overhead lifting.

Spine

The spine is a complex anatomic masterpiece of axial structural support for our body.

Wrist

Sprains and tendonitis are the most common ailments.

American Academy for Orthopaedic Surgeons American Board of Orthopaedic Surgery American Orthopaedic Society of Sports Medicine International Society for Hip Arthroscopy
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