I love the jump box! It actually helps my knees. I think that the key is proper form. Just like most exercises, if you don't use proper form or overestimate your abilities, you can seriously hurt yourself. http://Www.crossfitreflex.com
Conquering Your Fear of the Box Jump
You’re scared to jump on top of the box. You often stand hesitating before the box, looking, edging forward, backing away a bit, waiting for courage. Staring at that damn box. Don’t worry, you’re not alone.
I can understand. Most of us don’t jump as adults.
We did as kids, but somewhere we put jumping to the side. It wasn’t very practical, I guess. Think about it. Outside of the gym, when was the last time you jumped as high as you could into the air? Maybe if you play basketball or you’re in the military, but for everybody else (particularly for women) the need to jump just doesn’t seem to come up that often. The last time you jumped as high as you could might have been at an age that ended in the word “teen” and so you might have some apprehension when the workout calls for box jumps. So here are some tips for successful box jumping:
1.) Start small. It doesn’t matter if the WOD is “Fight Gone Bad” and the standard is a 20″ box jump. If you’re not a comfortable, experienced jumper, then use the 12″ box and nail it repeatedly. Then move to the 16″, then the 20″, and beyond. Progress slowly if you have to — but continue to repeatedly challenge yourself and your limits.
2.) Focus on the top of the box at first. Stare at it and visualize your feet planted firmly in the middle of the top. Do this for every jump. As you progress, you can move your gaze forward until you’re jumping with the box in your peripheral vision but don’t worry about that at first. Just worry about planting your feet in the middle of the top.
3.) Get mad at the box. It’s a stupid piece of lumber and, if you’re scared to do it, that means the box is conquering you. It owns you. How pathetic is that? In my house, we have a saying: “Today, I will not be defeated by inanimate objects.” It sounds really stupid but, the next time you’re struggling with a stubborn jar lid, repeat this saying to yourself and you’ll find yourself ripping that lid off the jar.
4.) When you’re really tired, deep in the WOD, and you still have to box jump, revert to #2, even if you think you’ve licked this box jump fear. Fatigue can do funny things to your mind, as we all know. Focus and refocus and you’ll get through it.
5.) Add the box jump to your warm-up at least once a week, preferably twice. It doesn’t have to be a lot of jumps: just 10 at a time. Repeated exposure at low levels will help.
6.) If you fall, do it again right away. Jump immediately. Really. The more you postpone the activity, or avoid it, the worse the fear will become. It doesn’t matter if your shin has a bruise 3″ wide and you’ve left skin on the floor, jump again right away. Don’t wait. Don’t let it take your head.
Fear is a funny thing. Not “ha-ha” funny but you know what I mean. Last summer, I was speaking with Robyn, an old college chum (who now happens to be a psychologist) and I mentioned my anxiety over the swim portion of triathlons. “The more fear I have, the more compelled I am to do it,” I told her, expecting a very concerned look and perhaps a step backward. (I was confessing to being a whack job, after all.) Instead, she reached out and touched my arm. “Oh, Lis, that’s actually really healthy. Expose yourself to your fears at manageable levels and eventually you will take away the power of your fears and give that power to yourself” she said. Okay, so maybe Robyn’s nuts too. (Which is very possible, she did go to Vassar with me.) But her point was that when you fear something you should do it again and again in a controlled manner, instead of avoiding it. Then, it won’t own you but you’ll own it.
Once you’ve mastered your fear of the box jump, it becomes addictive. You’ll want to jump more, and higher, and you’ll find that you no longer want to limit your jumping to the inside of a gym. That bench at the park? Jump it. That chair in your dining room? Nail it. Climbing into bed at night? So much more fun than sitting down and swinging those legs over.
This obsession can, however, put you in an odd predicament as a jumping grown-up among those who no longer jump. People will look at you oddly so resist the urge to jump in public places. Really. Don’t be like me. Or else you’ll find yourself in a school gymnasium, right under the backboard, waiting to pick up your 8-year-old son after school, in a sea of non-jumping grown-ups, none of whom seem to have the urge that you do — that urge to jump up and touch the bottom of the net. The net is right over your head, after all, the threads hanging down so temptingly. But you are in a pair of dress pants and a shirt with French cuffs, looking to all the world like a serious English professor, and yet your internal dialogue goes something like this: Don’t do it. Don’t jump. Nobody else is jumping in their suit and grown-up shoes. Really. Just blend in. Stop it. You’re only 5’4″ for God’s sake, you can’t reach the bottom of the net anyhow. Be normal. Be normal. BE NORMAL!
Oh, what the hell. Might as well jump.
I know this is an old post but thank you so much for this!! I've seen a number of workouts that include the box jump and I either skip them or step up instead of jump. I have a workout tomorrow that includes the box jump and I was stressing out about it. It feels good to know that I'm not the only person who fears the box jump. Thank you for your tips and advice. Tomorrow, I jump!!
@thesocialite212 I'm glad I could help! And I hope things went well for you!