How I learned bounding box jumps

DISCLAIMER!

     Box jumps can hurt you!  Unless you want to be competitive, you should probably stick to step downs whenever permitted and consider step ups when permitted.  Back in 2012, I was trying to bound and tore into my shin to the tune of 7 stitches and bone exposure.

BACKSTORY

     My box jumps used to suck.  A few years ago in the CF open they allowed step ups (you've always been allowed to step down) and we found out that for many folks it actually was faster than jumping up.  Then there were the freaks that could bound up and down and so stepping up and down for them was much slower.

     So I started to step up all the time from that point forward.  Our box programmed a WOD one day and Rx was jumping not stepping.  I was pissed off because my box jumping was #1 slower and #2 more tiring.  I ended up switching in the middle of the WOD back to step ups and complained to anyone who would listen.

     Then I had a shift.....As I wrote in the beginning, if you want to be competitive, you should probably learn how to bound.

METHOD

     Around August 1st, I started to bound on the 20 inch box each day for 30 seconds as part of my warm up.  Mind you, prior to this I had done double unders, pistols, etc..and some of my usual mobility so I wasn't doing these cold.

     I got to where I could get 18 in the 30 seconds.  At that point, I moved up to 24 inches.  I was getting 13 at the start.  Then the other day I did 19.  I'm moving up to 30" next week.

TECHNIQUE

1. Shoulder blades (this is the KEY that made all the difference to me)

     You cannot use your arms to do bounding box jumps.  You CAN use them to box jump and get the initial jump, but the explosiveness is just too fast for you to get your arms forward upon impact if you are bounding.  The way that you do it is through the movement in the shoulder blades.  

     At the top of the movement, standing on the box, set the blades down and back.  At this point you drop to the floor.  Then on impact as your heels kiss the ground, you initiate the explosion with shoulder blades moving up and apart.  Reset them as you are about to drop to the floor again.

2. Corner jumps

     I learned this from Invictus.  Angle the box so that you are jumping to the corner.  It will cut your forward trajectory down so that you are literally jumping more "up" and then bringing the feet together vs. jumping with feet in the same spacing but up and forward.  It also cuts down on the catastrophe that can result from a miss.

3. Abdominal tension

     This should go without saying, but if you can't maintain tension in the core, then you are not going to have a stable place to brace the impact from and create the rebound force needed to bound back up.

What is the BEST programming available-UPDATED

****UPDATE: Sadly, In July 2015, Blair started restricting the times available to do the level 2 programming.  I have been forced to train in the regular class and then try to fit in any extra work in the following 30 minutes after class.  Well.....it hasn't stopped my progress!  I've been able to continue to make steady improvements following the plan CF classes 3 days a week and then customizing with programming from Competitors training and the various sources I follow online.  Plus a weekend day of 2 hours dedicated to what the regular programming at my gym was missing.


     There is an abundance of great (FREE) programming on the internet.  My favorite has to be Invictus (CJ Martin is a genius) and Competitors Training (Ben Bergeron is also a programming mad scientist with WOD's based on if you are a games, regional, or open level athlete).  I also like Outlaw (heavy on the Oly) and Proving Grounds (I like it for its simplicity) too.  OPT is touted as a great site too, but I've never been able to get into it (too much function, will, being, she, he, her, us, them....blah blah blah).

     I personally follow the level 2 programming from my coach Blair Morrison, perennial Regional compeitior, Reebok athlete, and 3x times Games competitor.

     BUT

     None of these are the BEST.   

     The BEST programming is the programming that is literally tailored to you.  

     Blair and I sat over lunch for an hour discussing my weaknesses, strengths, nutrition, rest strategies, and all the things that pertained to my situation.  While I still follow his level 2 template, he has given me specifics that I drill regularly (daily) and the liberty to forego certain skills or movements that are in my wheelhouse and to focus more on my weaknesses.  It has made a HUGE difference.

     I could follow one of the other sites above, but I would HAVE to tailor the programming to me specifically and not just follow it to the letter.  All programs are going to make you overall better at Crossfit, BUT....

if you can't do strict HSPU's
if you can't walk on your hands
if you don't have double unders nailed
if you can't do 50 push ups
if you struggle with overhead squats

Whatever it is....

you HAVE to attack it regularly in your personalized programming or else you never will be getting the BEST programming!