Box Jump Overs

Box jump overs, also known as box jumps over, are a type of strength and power exercise that involve starting on one side of a box and ending on the opposite side. Unlike standard box jumps, where both feet must land on the box, box jump overs require the use of the entire foot to clear the edge and land on the far side of the box.

Why Train Box Jump Overs?

Box jump overs are an excellent way to improve lower body strength and power. The exercise requires the use of the entire foot to reach the far side of the box, which leads to greater force production and better overall athleticism. Additionally, the exercise can help improve landing mechanics and increase the ability to safely absorb force during dynamic movements.

Benefits of Box Jump Overs

Box jump overs offer several benefits. They help to improve lower body strength and power, increase the ability to accelerate heavy loads, and improve overall athleticism. In addition, the exercise can help improve landing mechanics and increase the ability to safely absorb force during dynamic movements.

How to Perform Box Jump Overs

To perform box jump overs, stand on the edge of a box with both feet. Engage your core and glutes to prepare for the jump. Explode upwards, clearing the edge of the box with both feet. Land in a controlled squat position, keeping your heels on the ground. Repeat for multiple repetitions, gradually increasing the height of the boxes you use.

Variations of Box Jump Overs

There are several variations of box jump overs that can be incorporated into a training program. These include:

1. Countermovement Box Jump: Start standing, drop down towards the box, and then explosively jump onto it. This variation enhances rate of force development and neurological excitation necessary for maximal recruitment and explosiveness.

2. Static Box Jump: Begin in a squat position, pause for a few seconds, and then explosively jump onto a box. This variation focuses on increasing lower body explosiveness with minimal stretch reflex.

3. Seated Box Jump: Sit on the edge of a box and jump onto another, using only the toes to reach the box. This variation targets the ability to use the entire foot and improves coordination.

4. Depth Drop: Stand on a box and step off, absorbing body weight with the legs as if in a squat. Then, jump back onto the box. This variation helps to reinforce proper landing mechanics and build stronger foundations for jumping.

5. Weighted Box Jump: Hold a light weight vest or medicine ball and use it to increase the load required to clear the box. This variation helps to improve strength and force production.

6. Hurdle Hops to Broad Jump: Perform a series of hurdle hops over boxes, landing on the box as you approach it. This variation helps to increase rate of force production and ground reaction force.

7. Single Leg Box Jump: Jump off one foot and land with both feet on the box. This variation is great for improving unilateral balance and coordination.

8. 1-Step Box Jump: Step into the jump with one foot and land with a double leg takeoff. This variation is useful for athletes who jump from a forward moving position.

9. Broad Jump to Box Jump: Start a few feet away from a box and perform a broad jump, then land near it and jump directly onto the box. This variation adds variety and complexity to the jumping program.

Integration with Other Exercises

Box jump overs can be easily incorporated into other workouts, including:

1. Plyometric Workouts: Include box jump overs as part of a plyometric training program to improve overall performance.

2. Strength Workouts: Pair box jump overs with heavy lifts to improve muscular strength and deadlift strength.

3. Speed Workouts: Include box jump overs as part of a speed and power workout to build explosive speed.

4. CrossFit Workouts: Use box jump overs as part of a CrossFit workout to boost overall athleticism and power.

Box jump overs are a versatile and effective exercise that can be incorporated into almost any workout program. Their benefits extend beyond improving lower body strength and power, and including them in your training program can lead to improved overall athleticism and success in sports.