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Entries in box jump (36)

Coach's Corner: 1-2 Box Jumps

We have done some work before on changing up the box jumps a bit. Our latest version involves a jump that is more closely related to what athletes will come across in their sports; while jumping from a stand still is common, so is jumping off some kind of approach. Because I am not creative, I just called these 1-2 box jumps because in basketball terms it's kind of how you explain the footwork for a jumper or layup. We tried them out a little over a week ago in our running/box jump workout.

I didn't really nitpick on the technique other than trying to still keep vertical shins and loading order on the landing. But it was interesting to see how it took some people a minute to get the timing down. There is definitely more skill in this version than the regular box jumps, and I'll probably observe more workouts and warmups with jumps like this before formally teaching the technique to it. Either way, be ready for more of these!

New Graduate: Arlene

This evening Arlene was on her usual warmup routine, which consists of alternating reps of dancing and doing nothing. I told her she was to do at least one handstand. She said no. I told her the box jumps were with foam between her feet. She said, "But I'm the truth!" So I gave up.

Oddly enough, she didn't. She ran over to the 15-in. box I was standing on, pushed me off, and demonstrated two picture-perfect box jumps without the slightest flinch in her feet. So cunning and clever as I am known to be, I smooth-talked her into attempting the same technique on the 20-in. box, knowing well that she had never successfully jumped on that box before.

First attempt was a pump fake of sorts, just to get her bearings right, then next thing you know Arlene was in full flight!

4-for-4 on all her attempts afterwards as well. I see you R! Now we know which box to give you in workouts.

Beast Mode: Conor

You know how sometimes you can look at a kid and immediately label them in a certain camp? Like you see Alan and think Basketball Player, or Alyssa Jabara and think Strong As An Ox, or Binno and think Skinny Fashion Model. Well when I see Conor the first thing that pops into my mind is World of Warcraft. He's skinny, has horrible posture, talks quiet like Panic from Hercules, and is pale as a ghost. Yup, this kid hasn't seen the ol' outdoors in some time.

But the cool thing about this gym is we cover so many aspects of fitness that everything gets exposed, bad and good. And it turns out that Conor can jump. Well... I don't know if I can quite call it jump. But he kind of floats, or levitates. Maybe he learned it from a raid in WOW. Either way, he did the highest box jump height during the workout today with 40 inches (beating even Saporito). Mind you, this was a 20-minute workout with slow squats and a ton of hip/ab killing GHD sit-ups. Once the workout was done, he mentioned that it would be fun to try to go for a max height jump. I asked him if he wanted to try it on the spot, despite his legs being fried, and he was all for it.

After working up a few plates, he topped out at an impressive 49 inches!

That is legit, dude. Especially after a workout. Off the top of my head, I think JZ has the gym record at 53 or 54 inches, so give it a year or so and we might see a new box jump champ.

Beast Mode: College Freaks

The Freaks are in college now, let that sink in for a minute.

Ricky Carey and crew just finished their first collegiate year and are now back at the Champions Club for the Summer. The 9 am session from last Tuesday featured Slick, Elizabeth Banet, David Saporito, Katie Shakes, and Mrs. Fitz. They put in a great performance on the wallball/box jump ladder. Check it out.

Beast Mode: David Pollack

Former Georgia All-American defensive lineman and current ESPN announcer David Pollack was challenged live on the set of College GameDay to perform a 50-inch box jump. He didn't even change clothes.


It was a great opening Saturday to the College Football season. Here's to all of you having to put up with random Harbaugh posts for the coming months. But in related news, the first Tom Rinaldi feature on College GameDay was about the evolution of college strength and conditioning programs - moving away from traditional machines/body building and introducing more intense routines.



Saturday Highlights: Mix and Match

This morning I was expecting about 4-5 kids at the "kiddies" 10 am session. A Trip, maybe a Green, and a few baseball kids. Welp, surprise! We had 11 kids total (twelve if you include Megan Kav who jumped in the partner burpee ladder at the end).

We did a group warmup cycling through hollow rocks, push-ups, squats, and straight-jumps. Then after some mobility, we did a mini-workout consisting of plate jumps (kind of a mix between a box and broad jump), push-ups, and squats (with approx. 3 sec. descent for both). 5 reps of each, as many rounds as possible in 4 minutes. Then we rested while Jordyn got her first rope climb, then we did it again. Here's what the first round looked like.

Overall I thought the kids moved really well. The low box seemed to help them keep the foam between their feet, and the squats and push-ups both looked better than I expected. Hopefully we'll be able to keep this group rolling through the Summer. There are more than a few promising athletes in the mix.

From the Vault: Jay vs. Binno

In the Summer 2014 we did our traditional max height box jump test before heavy back squats. We were all anticipating the showdown at the 7 pm session with Jay Junkin going against Chris Binno. Here's how it went down.

Binno stopped by the gym earlier today because he wanted to catch a loss in arm wrestling, and Jay was a regular during Christmas break. Hopefully we'll get to see them both over Easter.

In a related note: what do you make of the max height box jump? Is it an accurate testing tool for a vertical jump? I could just be playing favorites, but it looked like Jay jumped higher, but Binno was flexible enough to squirm his feet onto the box.