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