The box jump is part of a progression to dynamic resistance exercises such as cleans, snatches, jerks, and thrusters. In the box jump, the athlete starts from a standing position and attempts to jump onto a platform (for example, a box, bench, or other stable surface).
Do not attempt box jumps onto a surface that is unstable or will not support your weight.
The box jump is considered a multi-joint activity in that the ankle, knees, hips, spine, and arms are all part of the movement.
Athletes should start with a low platform and become familiar with the movements before advancing to larger heights.
The athlete starts in a standing position facing the platform.
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The movement begins with the athlete dipping (flexing hips and knees) and rotating the arms back.
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The athlete then pushes off the ground (weight mid-foot) and extends hips and knees. The arms are rotated forward to provide additional upward force. The heels are first to leave the ground.
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The athlete must prepare to land during the airborne phase – flexing the hips and knees in preparation for absorbing force.
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The athlete lands into a quarter-to-half squat position on the platform, weight mid-foot for balance.
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The athlete completes the movement by extending the hips and knees – standing tall.
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