Прыжки на тумбу - Техника. Полный разбор!

Box Jumps - Technique. A Complete Overview! Increase Your Jump! Box Jump. Today we'll explore several variations of box jumps, different techniques, and execution methods depending on the specific task and goal. So, let's start by learning the rebound, the most economical technique for CrossFit workouts, also known as box jump cycling. To understand how to work the rebound, start with a small elevation. Firmly engage your feet and support with your arm swings. Gradually increase the elevation, gain confidence, and most importantly, overcome fear. Gradually move onto the box and repeat the same steps. Now let's return to leg work. Now you can see a typical, wasteful jump—that is, a sticking and stopping motion on the floor, as if your heels are stuck to the floor for a while, and you have to accelerate yourself with your hips again, wasting a lot of time and energy. Now we'll examine the rebound itself in more detail. The foot is planted firmly on the front part of the body. Note that the toe is not hanging, but slightly pulled toward you, and there is no transition phase to the heel. To begin, you can simply perform these jumps in place, then gradually move onto a raised surface. Now let's look at the arm work. This short and sharp movement can also be practiced by jumping in place. Then move onto the box. As you jump off the box, begin to swing your arms back, and upon contact with the floor, perform a sharp upward swing. In CrossFit competitions, the main scoring points are: straightening the knees and hips on the box, touching the floor with both feet, and jumping from both feet. Also, touching the box with your hands is not allowed during the jump. Now let's look at the next main variation, the step-off variation, which can also be considered safe. That is, after jumping onto the box, we don't jump off it, but step off. This is very important for people with musculoskeletal conditions. After the jump, we don't land with our entire body weight (as if falling from that height), but rather, we gently land on the elevated surface. The next variation, also used, as I mentioned, with sticking to the floor, is energy-consuming and slow, but puts less strain on the Achilles tendon. Moving on, the next variation is for those who aren't pursuing box jumps for CrossFit competitions and whose goal is simply to perform jumping work; in this case, standing up on the box isn't necessary. The next variation is box jumps from a deep squat. The main goal is explosive work, working to increase hip power. For example, these jumps are suitable for weightlifters. There's also a variation of these jumps that not only go up, but also add a bit of length to your jump. This involves powerful arm swings, primarily used to further increase your long jump, as well as for various throwing movements. Well, friends, that's it for this review. There are many more videos like this to come. Subscribe to the channel and stay tuned for our new releases! Happy training everyone! Box jump