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Box Jumps: Take Off & Landing

April 3, 2015
PATRICK JUMP ARTICLECharles Keenan, USAW
Box Jumps are a great hip extension movement used to develop explosive power.  While power cleans might trump the box jump in terms of overall power development, box jumps are a great substitute when power cleans might be contraindicated, such as with a baseball pitcher.  This article will briefly cover the basics of a box jump, specifically the "take off" and the "landing".

Basic Box Jump Take Off

  • Feet Shoulder Width
  • Swing arms back while hinging hips back (load the hamstrings and glutes)
  • Keep knees out as the arms swing forward and the hips extend
Basic Box Jump Landing
  • Keep your eyes on the box
  • LAND SOFTLY
  • Keep hips above parallel squat
  • STEP down off box (don't jump off)
Typically most injuries occur during the landing of a box jump.  In order to avoid injury, it's important to select an appropriate box height where the athlete can have a "soft" landing and keep their hips above a parallel squat.  As an athlete progresses, the height can be raised to a more challenging level.
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