Recently I’ve been experimenting with and programming “no rebound” box jumps. I like them, because they force an athlete to reset, and use explosive hip extension for every effort, rather than relying on a bounce and some of the best shock absorbers on Earth (our lower legs). This transitions what I think of more as cardio to a speed and strength development exercise that translates well to a lot of other movements we practice, like snatches, cleans, and jerks, to name a few.
Traditional box jumps are still a great way to get the lungs burning, and are great developers of coordination and agility. The ability to rebound box jumps is a skill, and certainly a useful one to work on if you’re interests lie in ball sports, or competing in the sport of fitness. For all their benefits, box jumps as we typically know them also carry some risk, especially at high reps, although any physical activity comes with some chance of injury. Whether it’s bumps, bruises, and scrapes due to missing the target, or something more serious caused by repetitively loading those aforementioned shock absorbers that maybe haven’t received ideal care. It’s not the driver behind the programming, but added safety is another bonus to taking the bounce out of the box jump.
If you’ve been working on rebounding don’t fear, your efforts aren’t going to waste, and traditional box jumps aren’t going away. Think of the no rebound box jumps as another tool with another purpose as you work to further your fitness.
Low Bar Back Squat 3-3-3-3-3
No Rebound Box Jumps (30″/24″) – Step down from the box before beginning the next rep.
The Red Bandana Run is a 5k road race held as an annual tribute to Welles Remy Crowther, a 9/11 hero, and also benefits a charitable trust bearing his name. The race takes place this year on Saturday, October 13th at Boston College. Learn more about Welles’ story here, and register for the race here.