Muscle & Fitness Australia — November 2017

20 MUSCLE & FITNESS / NOVEMBER 2017

5

ByChris Doherty

B

ox jumps simulate

many athletic

movements, teach

the body to transfer

force and absorb

shock and can make you

more explosive. When

you do them correctly,

that is. Unfortunately,

the fitness industry has

bastardised the box jump

by maxing out on height and

reps instead of emphasising

proper form. To help bring

back the importance of

form, Mike Boyle – one of the

world’s most revered strength

and conditioning coaches

and a functional fitness

expert – points out the five

biggest box- jumping flaws

and how to correct them.

T RA I N ORM K

1

You start and finish

in different spots

Jump from a mid-squat position,

and land in one as well.

Not finishing in the right position

usually means – well, see No. 2.

2

Your box is

too high

If your box is too high,

then both your starting

and ending position will be

compromised. Start low, perfect

your form, then slowly increase

the height of the box.

4

Your knees

cave in

Caving knees often

means weak or inactive

glutes and hamstrings. Improve

them with banded goblet squats

and lateral mini band walks.

3

You land

with a thud

This indicates poor

form and a lack of body

control. Drive through your

hips; otherwise, your knee joints

can suffer. Focus on jumping

athletically with a soft, heels-

first landing.

5

You aren’t using your arms

Failing to swing your arms will reduce your power output,

decreasing the amount of force being transferred during the

jump. Which is why you want to rocket your arms skyward

as you release your hips. This will help ensure that you begin and end

in the same position, allow you to land softly, and also help maintain

balance throughout your body as you shift your centre of mass.

Enhance your power

and save your

shins by avoiding

these blunders.

FIX THESE BOX JUMP BUNGLES

3

2 1

4

5

REASONS

YOUR

BOX JUMP

SUCKS

EUGENIO MARONGIU/OFFSET