Lesson Level : 1
Knee-Height
lesson
4m 36s
Video Details
The box jump is a versatile exercise that involves jumping onto or over obstacles such as benches, walls, or other barriers. When performing a strict box jump, the technique often encourages a jump that does not involve running, promoting a cleaner jump where the focus is on bringing the knee up towards the chest and keeping the torso upright. This reduces the risk of injury and enhances the athlete's ability to gain height, with a preference for vertical movement rather than horizontal speed.
To effectively execute a box jump, emphasis should be placed on the leg movement. Practicing a knee-up motion while maintaining an upright torso is crucial for creating the necessary height to clear the obstacle. Beginners can start by jumping over lower heights and gradually work their way up as they build strength and mobility. Arms play a significant role in generating upward momentum, so engaging them during the jump is essential.
In addition to standard jumps, the standing box jump is a valuable skill where no running momentum is used. This type of jump requires more strength and precision since the body must overcome the height of the obstacle without the assistance of a running start. Incorporating both types of jumps into training regimens not only provides variety but also enhances overall athletic performance and control. Safety should always be a priority, focusing on proper landing techniques to prevent injuries.
Key Points:
- Focus on form by emphasizing knee elevation and an upright torso during box jumps to enhance height and reduce injury risk.
- Practice both standard and standing box jumps, gradually increasing difficulty to build strength and confidence.
- Utilize arm movement for better momentum and incorporate jumps into a broader training routine for improved athletic performance.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
The Lesson
Demonstrate a Box jump (vertical) onto a knee-height block/wall/obstacle with any number of steps into the movement.
You must takeoff two feet simultaneously and land on top of the obstacle with two feet at the same time.
Repeat three times.
Challenge Details
Guidelines to successfully accomplish the challenge.
height.
Must be more than x1 times the height of a Knee-Height
+ / -
You can use anything that is more than specified.
Multiplier
x1 times the specified amount.
Details
The height of the wall must be knee-height or greater.
repetitions.
You must complete 3 repetitions
+ / -
You can repeat more than specified.
Details
Three repetitions in total.
landing.
Your landing must be Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have landed.
Details
Must land both feet at the same time.
takeoff.
Your takeoff must be One foot or Both Feet (Ball of the foot)
Momentum
Your momentum should be Stopped once you have taken off.
Details
Must take off both feet at the same time.
orientation.
Your orientation must be Start and Finish facing the same direction.
Details
Finish facing the same direction as your starting direction.
Transcript
5.68okay so let's talk about the box jump7.799the box jump is where you are jumping10.44onto something or over something a wall13.28or an obstacle or a bench or whatever um16.32a strict box jump would be where you are19.16not running in and taking off two feet24.039this isn't necessary but um for28.32strictness that's what people Define a30.48box jump for us we don't really care um34.079the thing that you do want to focus on35.96though is when you are doing a jump37.96especially a box jump um I tend to find41.36sometimes people jumping with the knee44only so they they can't get height47.28because they tend to try and bring their49.239heel to their bum so it's sort of like a51.52this action and their heel hitting their53.879bum and sort of like their leg is56.16blocking and not getting any57.96higher the first thing you really want60.16focus on is trying to bring the knee up62.44to your chest and keeping your torso65upright so even though you're bringing68.24your knee up sometimes I see people70.32bending forwards and again their their73.6body is stopping their knee from getting76.24Heights so the first thing you really78.64want to focus on is trying to get torso81.72upright chest up and knee coming up so85.32I'm going to start on a nice and easy86.96one so from here just jumping over this90.32and bringing my knee up so from here92.68knee up and drop so again I can get97.28height to get over this and I don't even99.32need a run up um yeah this this is not a102.68particularly big distance for or height105.439for me but for you it doesn't matter108.32what it is you just keep working on it110.88as you feel more comfortable as you112.68build up that mobility of getting that115.04knee up nice and High um you can do118.799bigger and higher jump so again you can121.52focus on getting on top of something on124.32top of the Vault so let's give that a go127.28and you can run into it we're not strict129.36about the the the jumps so you can run132.36into it and jump up and on top so from134.92here up and on top and then as you feel139.16more comfortable you can jump up and142.36over so from144here up and over so this would be the148.08box jump um it's fast so it's it's152.44really good for getting over things nice154.48and quickly you don't have any hands156.76it's similar to sort of like a hurdle158.64it's going to be a really quick movement160.76and it's it's a great thing for control163.36as well so uh CU you're Landing two feet165.879so you know you can do a running box168.92jump and from here over and you know173.76you're passing it without stopping at176all um so yeah box jumps varying High179.879Heights varying levels is really good181.72thing to be in your tool belt of uh184.44movements practice it build up and yeah187.56make sure you focus on good Landing as a190.76quick extra let's take a look at the193standing box jump so um I did it that196.599side but focus on not only doing your200.879knee bringing your knees up nice and202.84high use your arms as well so your arms205.319are helping that body coming up you're208.159swinging your arms up to generate as210.319much power to get up on top or over the214.599um the obstacle so I'm going to do a218standing one from here so I'm not going219.84to step in there's no momentum that I'm223.04generating from sort of steps in it's225.36just both feet up and over up and on229.799okay um again try and focus on really233.519getting those237.4arms that's standing and it's much more240.879difficult obviously uh that momentum242.959you're not using uh or you haven't got245.599to to help you get over things but247.76occasionally you don't have the luxury250.319of running in sometimes there's a wall252.28behind you and you need to get over253.56something or you know there's depends on256.239the scenario in the environment so258.68practice the standing box jump and yeah261.4join it and add it into other movements264.28and flow with um other vaults and yeah267.72it's a really good thing to be in your269.8to about
Subtitles (SRT)
1 00:00:05,000 --> 00:00:09,000 okay so let's talk about the box jump 2 00:00:07,000 --> 00:00:12,000 the box jump is where you are jumping 3 00:00:10,000 --> 00:00:15,000 onto something or over something a wall 4 00:00:13,000 --> 00:00:18,000 or an obstacle or a bench or whatever um 5 00:00:16,000 --> 00:00:23,000 a strict box jump would be where you are 6 00:00:19,000 --> 00:00:28,000 not running in and taking off two feet 7 00:00:24,000 --> 00:00:30,000 this isn't necessary but um for 8 00:00:28,000 --> 00:00:33,000 strictness that's what people Define a 9 00:00:30,000 --> 00:00:35,000 box jump for us we don't really care um 10 00:00:34,000 --> 00:00:37,000 the thing that you do want to focus on 11 00:00:35,000 --> 00:00:40,000 though is when you are doing a jump 12 00:00:37,000 --> 00:00:43,000 especially a box jump um I tend to find 13 00:00:41,000 --> 00:00:46,000 sometimes people jumping with the knee 14 00:00:44,000 --> 00:00:49,000 only so they they can't get height 15 00:00:47,000 --> 00:00:51,000 because they tend to try and bring their 16 00:00:49,000 --> 00:00:53,000 heel to their bum so it's sort of like a 17 00:00:51,000 --> 00:00:55,000 this action and their heel hitting their 18 00:00:53,000 --> 00:00:57,000 bum and sort of like their leg is 19 00:00:56,000 --> 00:01:00,000 blocking and not getting any 20 00:00:57,000 --> 00:01:01,000 higher the first thing you really want 21 00:00:60,000 --> 00:01:04,000 focus on is trying to bring the knee up 22 00:00:62,000 --> 00:01:07,000 to your chest and keeping your torso 23 00:00:65,000 --> 00:01:10,000 upright so even though you're bringing 24 00:00:68,000 --> 00:01:13,000 your knee up sometimes I see people 25 00:00:70,000 --> 00:01:15,000 bending forwards and again their their 26 00:00:73,000 --> 00:01:18,000 body is stopping their knee from getting 27 00:00:76,000 --> 00:01:21,000 Heights so the first thing you really 28 00:00:78,000 --> 00:01:24,000 want to focus on is trying to get torso 29 00:00:81,000 --> 00:01:26,000 upright chest up and knee coming up so 30 00:00:85,000 --> 00:01:30,000 I'm going to start on a nice and easy 31 00:00:86,000 --> 00:01:31,000 one so from here just jumping over this 32 00:00:90,000 --> 00:01:36,000 and bringing my knee up so from here 33 00:00:92,000 --> 00:01:38,000 knee up and drop so again I can get 34 00:00:97,000 --> 00:01:42,000 height to get over this and I don't even 35 00:00:99,000 --> 00:01:45,000 need a run up um yeah this this is not a 36 00:00:102,000 --> 00:01:47,000 particularly big distance for or height 37 00:00:105,000 --> 00:01:50,000 for me but for you it doesn't matter 38 00:00:108,000 --> 00:01:52,000 what it is you just keep working on it 39 00:00:110,000 --> 00:01:54,000 as you feel more comfortable as you 40 00:00:112,000 --> 00:01:58,000 build up that mobility of getting that 41 00:00:115,000 --> 00:01:61,000 knee up nice and High um you can do 42 00:00:118,000 --> 00:01:63,000 bigger and higher jump so again you can 43 00:00:121,000 --> 00:01:66,000 focus on getting on top of something on 44 00:00:124,000 --> 00:01:69,000 top of the Vault so let's give that a go 45 00:00:127,000 --> 00:01:72,000 and you can run into it we're not strict 46 00:00:129,000 --> 00:01:74,000 about the the the jumps so you can run 47 00:00:132,000 --> 00:01:78,000 into it and jump up and on top so from 48 00:00:134,000 --> 00:01:81,000 here up and on top and then as you feel 49 00:00:139,000 --> 00:01:83,000 more comfortable you can jump up and 50 00:00:142,000 --> 00:01:87,000 over so from 51 00:00:144,000 --> 00:01:92,000 here up and over so this would be the 52 00:00:148,000 --> 00:01:94,000 box jump um it's fast so it's it's 53 00:00:152,000 --> 00:01:96,000 really good for getting over things nice 54 00:00:154,000 --> 00:01:98,000 and quickly you don't have any hands 55 00:00:156,000 --> 00:01:100,000 it's similar to sort of like a hurdle 56 00:00:158,000 --> 00:01:102,000 it's going to be a really quick movement 57 00:00:160,000 --> 00:01:105,000 and it's it's a great thing for control 58 00:00:163,000 --> 00:01:108,000 as well so uh CU you're Landing two feet 59 00:00:165,000 --> 00:01:112,000 so you know you can do a running box 60 00:00:168,000 --> 00:01:115,000 jump and from here over and you know 61 00:00:173,000 --> 00:01:119,000 you're passing it without stopping at 62 00:00:176,000 --> 00:01:121,000 all um so yeah box jumps varying High 63 00:00:179,000 --> 00:01:123,000 Heights varying levels is really good 64 00:00:181,000 --> 00:01:126,000 thing to be in your tool belt of uh 65 00:00:184,000 --> 00:01:130,000 movements practice it build up and yeah 66 00:00:187,000 --> 00:01:132,000 make sure you focus on good Landing as a 67 00:00:190,000 --> 00:01:135,000 quick extra let's take a look at the 68 00:00:193,000 --> 00:01:140,000 standing box jump so um I did it that 69 00:00:196,000 --> 00:01:142,000 side but focus on not only doing your 70 00:00:200,000 --> 00:01:144,000 knee bringing your knees up nice and 71 00:00:202,000 --> 00:01:147,000 high use your arms as well so your arms 72 00:00:205,000 --> 00:01:150,000 are helping that body coming up you're 73 00:00:208,000 --> 00:01:154,000 swinging your arms up to generate as 74 00:00:210,000 --> 00:01:157,000 much power to get up on top or over the 75 00:00:214,000 --> 00:01:159,000 um the obstacle so I'm going to do a 76 00:00:218,000 --> 00:01:163,000 standing one from here so I'm not going 77 00:00:219,000 --> 00:01:164,000 to step in there's no momentum that I'm 78 00:00:223,000 --> 00:01:169,000 generating from sort of steps in it's 79 00:00:225,000 --> 00:01:173,000 just both feet up and over up and on 80 00:00:229,000 --> 00:01:175,000 okay um again try and focus on really 81 00:00:233,000 --> 00:01:175,000 getting those 82 00:00:237,000 --> 00:01:182,000 arms that's standing and it's much more 83 00:00:240,000 --> 00:01:184,000 difficult obviously uh that momentum 84 00:00:242,000 --> 00:01:186,000 you're not using uh or you haven't got 85 00:00:245,000 --> 00:01:189,000 to to help you get over things but 86 00:00:247,000 --> 00:01:191,000 occasionally you don't have the luxury 87 00:00:250,000 --> 00:01:193,000 of running in sometimes there's a wall 88 00:00:252,000 --> 00:01:195,000 behind you and you need to get over 89 00:00:253,000 --> 00:01:198,000 something or you know there's depends on 90 00:00:256,000 --> 00:01:201,000 the scenario in the environment so 91 00:00:258,000 --> 00:01:203,000 practice the standing box jump and yeah 92 00:00:261,000 --> 00:01:207,000 join it and add it into other movements 93 00:00:264,000 --> 00:01:209,000 and flow with um other vaults and yeah 94 00:00:267,000 --> 00:01:212,000 it's a really good thing to be in your 95 00:00:269,000 --> 00:01:212,000 to about
