Common Box Jump Mistakes

The box jump is an excellent, practical exercise which is specific to a variety of sporting scenarios but can also be used to add fun into a general routine. Although I don't believe that the average population would benefit from completely mimicking the way an athlete eats and trains, there are certain perks to pinching a thing or 2 from their habits. The box jump is useful for building joint stability, advancing the squatting pattern and is a brilliant way of preparing for a set of heavy squats. Many mistakes are commonly made and are even coached by trainers who are naive to sports performance and sports injury's. Make sure you are not making any of these injury inducing mistakes. 

Jumping Backwards off the Box

This is not exactly a gymnasium sin but if done too often it can cause aggravation on the Achilles' tendon. The Achilles' tendon is an impressive structure which inserts the calf muscle to the heal in order to promote plants flexion of the ankle joint (such as in calf raises). This tendon is more dense than a strand of rope but may still be subject to repetitive stress injury's. In the long run the Achilles' tendon may even snap. Ouch! 

Opt for stepping off if your goal is speed and power orientated. If you want an Intense endurance exercise, jump off forwards and turn around.

Landing Too Low

This common error is often corrected with a lower box. If you touch down in a deep squatting position you will not be able to cushion your landing with a negative squat. The penalty is a crippling reaction force shooting up a poor posture. These type of box jumper may very well find themselves denaturing a vertebra disk. Some people even de-lodge a disk. Your knees also take a massive hit with this poor practice.

You should land in a half squat position to keep your joints safe. 

To Tired and Too High

This one is some what comical! I shouldn't say that but until you've seen a fellow gym member remain bolt straight as his shins hit the box as he continues to move forward and flip over, you have no idea! 

When you're exhausted technique goes out the window and so does your power. If technical failure has come to present, stop box jumping as it is not safe.