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August 19, 2021

Box Jump Progressions (video included)

box jump progressions with Annie Miller

The box jump is a complex movement, and its often oversimplified in both performance and programming.

Today’s post is addressing ONE way to progress the box jump. Before even doing a box jump, you’d need to work on LANDING mechanics, and then jumping to a box you can easily clear (focusing on getting TALL) rather than cutting barely just to pull your knees to your chest. Sooooo pretend you’ve done all that, and now you’re box jumping like a pro.

(Unless I’m working rapid response, I typically have people step down, jump up – as I’ve done here).

A “normal” box jump takes place in the sagittal plane of movement (like walking – forward backward). After you feel good in the sagittal plane, we can work in the frontal plane with lateral box jumps. Then you can work transverse movement with rotation in the 1/4 turn box jump. Start like a lateral, land like a sagittal.

We progress through these in some of our BBA programming. And it’s a blast. Box jumps can make you feel like an athlete again. But they’re also overwhelming for many women I’ve worked with. Take it one jump at a time.

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I'm an adventurous introvert from Vancouver, Washington who lives on sleep + "me time." I'm a lover of lifting weights, dinosaurs, real talk and traveling with my husband. I am here to help you move better, lift more, bust the myths of the fitness industry, and inspire you to love the process.

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