QUICK TIP: A BETTER WAY TO BOX JUMP
I know, I know. It feels like I write about bad box jumps every few weeks. But I still see people doing jumps up onto boxes with plates stacked waaay too high. Instead of adding height to increase the difficulty, I want to show you an exercise that adds difficulty, decreases risk and increases benefits of stability requirements.
First, you should realize that box jumps are really not even that beneficial for a BMX athlete. It can help to build some power but so can many other things. But if you like jumping and just don’t have access to other ways to improve power then I would like to go over some of the risks of improper box jumps at least one more time.
Getting crazy with your box height will increase the risk of missing your landing and could result into something like this.
Nasty!
Or you could be jumping onto some sketchy boxes and have it tip over. You really don’t need to be landing on your back, ankle or shoulder while missing a 48″ jump. Seriously, save the crashes for the track.
Another mistake I see people make is they jump up onto a box and then jump off backward. The box is there to reduce some of the impact of the jump in the first place. Not only is it safer, but it also reduces impact and allows your joints to stay healthier and Achilles to stay intact. Wear and tear over time could be a major factor in your racing longevity. Ask most 45-year-old BMXers how their knees feel.
A better way to box jump:
Double leg jump to single-leg landing for BMX training
I really like this exercise below for athletes who have a decent level of strength and motor control. You get the benefits of power production as you jump up to the box. It’s a self-limiting exercise that forces you to land in good posture without a ton of hip, knee, and back flexion which significantly minimizes the risk of all the above injuries. The single-leg landing requires a ton of control of your body to land with control and stabilize. Control and stability are probably the best qualities you can have, especially in young athletes.
If you can still jump 50″ high and land on one leg with great control then you totally have my respect. Give these a try the next time you’re in the gym and let me know what you think.
Action Steps
You should have a decent Squat, Lunge and single-leg balance before you start explosive training
Start with a low box. Probably lower than you think.
When you land on one leg you should see little to no lateral movement in the knee.
Step down from the box!
Progressively add sets and reps over time.