Box Jumps (Marches) | Anatomical Analysis

Box Jumps | Anatomical Analysis

Box jumps are one of the main exercises in plyometric training or jump training. The High Box Marches is a good foundational exercise for developing ground reaction forces.

HOW TO DO BOX JUMPS CORRECTLY:

1. Stand in front of a box or platform.
2. Place one foot on edge of the box.
3. Jump and land with the opposite foot on edge of the box and other foot on the floor, then immediately repeat.

Which muscles do Box jumps work?

In Box jump training you work all of your leg muscles and strengthen your core.
The gastrocnemius fibers contract almost isometrically while the fascial collagenous elements lengthen and shorten like an elastic yo-yo spring.
The speed of the Stretch-Shortening Cycle is fast.
The movement in the hip and knee joints is minimal. The glutes and quads maintain stiffness and minimize the dissipation of kinetic energy.

The hip flexors flex the hip (lift the knee).
The iliopsoas is the agonist, and the main synergists are the rectus femoris, sartorius, and tensor fascia latae.

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The Muscle and Motion team

[JohnVKaravitis]

How fast to do this? At the limit, or very controlled, with speed of turnover from one leg to the other not mattering?