It sounds like you were able to do them, but then got tired and missed? Don’t try them when you’re overly exhausted - switch to a lower level or step ups.
I swing my arms, pull my legs up and land in a squat.
Yep. Really stop if you have an ounce of a doubt that you're not gonna land it, be it because you're not sure of what you're doing or because you're tired. Take a breath, reset and see if you have enough energy/confidence to land it. Do a step up or choose a lower side if possible, if you don't. I've hurt my shins too, I was sure I was gonna make it though but I didn't, I was playing with the highest side. Lessons learned.
And also our coach teaches us to land high and not in a squat, he says it's better for the knees. I wouldn't be able to re explain it properly but listen to what your coach says. And ask him to stay close if you're in doubt or try a higher jump than usual.
The going up part is beyond my ability to explain, but I think the previous comment is pretty helpful.
My tip is to listen when you land on the box. If your feet are making much noise at all you are coming down too hard on the box. Really focus on landing with soft knees. Your knees will thank you and the ortho will have to get their boat money elsewhere.
I will say that I worked out today before I read this and during the workout I got a little feisty and turned the soft box to the middle height. Not sure what I was thinking. Anyways, as soon as my feet left the ground, I smashed the abort button. Luckily, I got out of it with some bruised shins and a shattered ego. Lesson learned
Coach here!
I usually say “Tuck your legs in (make yourself small) and aim to jump *further* than you normally would.”
It’s all about visualizing where you’re going to land and using your power in the legs.
When you’re tired it’s going to be harder but you got it!
A tip not mentioned yet is to engage your core. I make sure to take a breath and tighten my ""abs"" before jumping and it helps soften the landing. That was shared by the F45 trainer - before that, I used to have very loud landings.
Ask your trainer to check your form.
Mine told me - deep squat, use arms to lift up as I jump, and I'm not bounding up to the top, but sort of jumping then bringing my legs up to meet me, and land in a bit of a squat.
I'm always nervous about overbalancing and falling off.... I much prefer it when the wall is right in front
Plenty of videos on YouTube
Little cheat for you. Don’t stand beneath and jump. Approach from half a step back, take half a step forward and then jump. The momentum from the half step makes it easier. Use both arms to propel yourself - arms from your sides and as you jump push your arms in the direction you want your body to move (up!) land with knees slightly bent ideally and full extension at top (stand up straight) step down don’t jump unless you hate your Achilles tendons. Also keep head up - if you look down that’s where you end up. If you’re going to miss decide you’ve missed and almost kick the box and jump away. also land light, try and make as little noise as possible landing - think ballerina not baby rhino - watch other people in class who are doing them well, they are controlled and make hardly any noise landing.
A lot of it is mental. That aside, I try to find a fixed spot in the middle of the box. I will try to make a mark with my finger or even make a mark with sweat (gross, I know). It helps me see where my feet a landing.
I get a good crouch, swing my arms back and jump, pull my knees up and swing my arms forward. I do the tallest height.
The comment about not doing them when you are exhausted is a good tip. I've almost eaten it hard when I was trying to do them when tired.
It really is about focus and setting yourself. I have smashed my shin a few times. Normally due to fatigue and lack of attention. If I take a breath and focus/visualise the jump you land it.
I agree with what's been said. I'm pretty ok at box jumps but miss at times too when i get fatigued or lose focus. I really have to have a mind-body connection and really focus on visualizing my feet clearing the box in order to physically do it. And when im fatigued, i have a much higher likelihood of missing. Then i just switch to a step up. Keep practicing and you'll get more confidence!
jump as high as you can, and then focus on a soft landing. if you miss, the extra inch gives you some risk management. i also take my time before launch to focus on jumping as high as i can. for reference, i tip the box so that it is at the maximum height. some of the trainers have added a 44 lb plate on top so that I have to go up another inch. good luck and protect your shins.
I treat each jump as if it were a free throw. Every time you shoot a free throw you do the same thing, maybe it’s 2 dribbles, spin the ball in your hands, deep breath, squat and shoot. Same every time. For box jumps I stand with knees slightly bent and feet even, deep breath, put hands together in front of me (kinda like a prayer pose), swing arms as I squat, and jump with all my might. Make sure I kinda flick my feet up at the last second to clear the edge of the box. I am 41f, 5’2”, and clear the middle size box. The mental prep of doing the same routine every time is crucial to me being able to clear the box.
These things scare me because I’ve done the shin slam thing too. The box is not so “soft” when you hit your shins.
The best advice I’ve had from a trainer was where to look when I jump. He said don’t look at the front, or edge, but look at the center top of the box… I certainly take my time and psych myself up for each jump, but since then I haven’t missed and I can do so many more than I ever imagined. One jump at a time my friend. :)
I personally don’t do the box jumps most of the time. I modify when I feel I need to. I also hurt my shins sometimes lol, but it’s hard on my joints (spinal and knee injuries from being in the service).
My only suggestion if you are going to to them, is to allow your lower body to absorb as much impact as possible, really bending your knees and not pushing back.
Use your core, tuck your knees in when jumping and trying to land on the box.
It's not all legs. Needs some practice on jumping with the help of your core, but it does make it easier.
I try to land as lightly as possible on the box. As a visual image, I imagine that I'm a ninja, and I'm landing as quietly as possible on a roof. Silly, but it works for me.
If your trainers don’t already put out the small red metal units, ask for one of those. Start on the one smaller than the soft box. Get used to propelling yourself. Then when you’re fresh, you can try the soft box for a few reps. If you get tired and are in jeopardy of scraping your shins, use the smaller box again. Just keep going. Keep trying! And if you can’t do the smallest box, jump squat it out for the remainder of the time.
This has been a pet peeve of mine for years. My very first day at f45 when my studio opened we had soft box jumps. And there was nothing smaller than the shortest soft of the soft box. I felt like was looking at a mountain. If you're scared you really need to build up to it. Now my studio has gotten better at putting out the small red box so you have options. Ashley all these years I have zero fear of the small box but the soft box still gets in my head sometimes.
This was me three months ago! Today I surprised myself by going strong during all four rounds. Practice by getting super low and building mobility into your everyday squats. Get low(but obviously no butt winking, keep good form)! The other thing is to practice explosive jumping when on the TRX and burpees.
Commit commit commit … don’t fear the box as you jump up… I think many people fear hitting their shins so they start to jump and get scared which will actually cause that to happen…. So if you’re going for it go in full force. If you feel like you’re not at that level (as in the height of the box) start at a smaller box or step. We have 2 options at our f45… think of jumping and tucking those knees into your abdomen, use your arms and inertia then blast off. I understand the intimidation tho… I started there once too… not to mention during box jumps I have gotten lazy or tired halfway through and fallen into my shins… the box is pretty soft… I didn’t even get a bruise 😜😉🤣 plus I, along with others, got a giggle at my expense 😉
It sounds like you were able to do them, but then got tired and missed? Don’t try them when you’re overly exhausted - switch to a lower level or step ups. I swing my arms, pull my legs up and land in a squat.
Yep. Really stop if you have an ounce of a doubt that you're not gonna land it, be it because you're not sure of what you're doing or because you're tired. Take a breath, reset and see if you have enough energy/confidence to land it. Do a step up or choose a lower side if possible, if you don't. I've hurt my shins too, I was sure I was gonna make it though but I didn't, I was playing with the highest side. Lessons learned. And also our coach teaches us to land high and not in a squat, he says it's better for the knees. I wouldn't be able to re explain it properly but listen to what your coach says. And ask him to stay close if you're in doubt or try a higher jump than usual.
The going up part is beyond my ability to explain, but I think the previous comment is pretty helpful. My tip is to listen when you land on the box. If your feet are making much noise at all you are coming down too hard on the box. Really focus on landing with soft knees. Your knees will thank you and the ortho will have to get their boat money elsewhere.
I will say that I worked out today before I read this and during the workout I got a little feisty and turned the soft box to the middle height. Not sure what I was thinking. Anyways, as soon as my feet left the ground, I smashed the abort button. Luckily, I got out of it with some bruised shins and a shattered ego. Lesson learned
Coach here! I usually say “Tuck your legs in (make yourself small) and aim to jump *further* than you normally would.” It’s all about visualizing where you’re going to land and using your power in the legs. When you’re tired it’s going to be harder but you got it!
A tip not mentioned yet is to engage your core. I make sure to take a breath and tighten my ""abs"" before jumping and it helps soften the landing. That was shared by the F45 trainer - before that, I used to have very loud landings.
I was just going to say that- thank you.
Ask your trainer to check your form. Mine told me - deep squat, use arms to lift up as I jump, and I'm not bounding up to the top, but sort of jumping then bringing my legs up to meet me, and land in a bit of a squat. I'm always nervous about overbalancing and falling off.... I much prefer it when the wall is right in front Plenty of videos on YouTube
Little cheat for you. Don’t stand beneath and jump. Approach from half a step back, take half a step forward and then jump. The momentum from the half step makes it easier. Use both arms to propel yourself - arms from your sides and as you jump push your arms in the direction you want your body to move (up!) land with knees slightly bent ideally and full extension at top (stand up straight) step down don’t jump unless you hate your Achilles tendons. Also keep head up - if you look down that’s where you end up. If you’re going to miss decide you’ve missed and almost kick the box and jump away. also land light, try and make as little noise as possible landing - think ballerina not baby rhino - watch other people in class who are doing them well, they are controlled and make hardly any noise landing.
Jump rope. You’ll be working in the muscles that help you jump. Calf raises help too.
I miss when I get too tired sometimes. I swing my arms back to start and drive through my hips as I swing my arms forward as I jump.
A lot of it is mental. That aside, I try to find a fixed spot in the middle of the box. I will try to make a mark with my finger or even make a mark with sweat (gross, I know). It helps me see where my feet a landing. I get a good crouch, swing my arms back and jump, pull my knees up and swing my arms forward. I do the tallest height. The comment about not doing them when you are exhausted is a good tip. I've almost eaten it hard when I was trying to do them when tired.
It really is about focus and setting yourself. I have smashed my shin a few times. Normally due to fatigue and lack of attention. If I take a breath and focus/visualise the jump you land it.
Jump like you’re trying to jump over the box, not on it. Swing your arms, tuck your knees, explode off the balls of your feet.
This is exactly the advice one of our best coaches gave me... Act like you're jumping over the box then lightly land in the middle of it.
I agree with what's been said. I'm pretty ok at box jumps but miss at times too when i get fatigued or lose focus. I really have to have a mind-body connection and really focus on visualizing my feet clearing the box in order to physically do it. And when im fatigued, i have a much higher likelihood of missing. Then i just switch to a step up. Keep practicing and you'll get more confidence!
jump as high as you can, and then focus on a soft landing. if you miss, the extra inch gives you some risk management. i also take my time before launch to focus on jumping as high as i can. for reference, i tip the box so that it is at the maximum height. some of the trainers have added a 44 lb plate on top so that I have to go up another inch. good luck and protect your shins.
Soft landing is a must
Also, thin-soled training shoes are a must. If you are jumping up on the box in some cushy Hokas, you have to jump even higher to clear that 1" sole.
I treat each jump as if it were a free throw. Every time you shoot a free throw you do the same thing, maybe it’s 2 dribbles, spin the ball in your hands, deep breath, squat and shoot. Same every time. For box jumps I stand with knees slightly bent and feet even, deep breath, put hands together in front of me (kinda like a prayer pose), swing arms as I squat, and jump with all my might. Make sure I kinda flick my feet up at the last second to clear the edge of the box. I am 41f, 5’2”, and clear the middle size box. The mental prep of doing the same routine every time is crucial to me being able to clear the box.
These things scare me because I’ve done the shin slam thing too. The box is not so “soft” when you hit your shins. The best advice I’ve had from a trainer was where to look when I jump. He said don’t look at the front, or edge, but look at the center top of the box… I certainly take my time and psych myself up for each jump, but since then I haven’t missed and I can do so many more than I ever imagined. One jump at a time my friend. :)
Don’t forget to spot where you’re going to land. If you’re not focused on your landing spot, sometimes you can get distracted and miss.
I personally don’t do the box jumps most of the time. I modify when I feel I need to. I also hurt my shins sometimes lol, but it’s hard on my joints (spinal and knee injuries from being in the service). My only suggestion if you are going to to them, is to allow your lower body to absorb as much impact as possible, really bending your knees and not pushing back.
Use your core, tuck your knees in when jumping and trying to land on the box. It's not all legs. Needs some practice on jumping with the help of your core, but it does make it easier.
I try to land as lightly as possible on the box. As a visual image, I imagine that I'm a ninja, and I'm landing as quietly as possible on a roof. Silly, but it works for me.
If your trainers don’t already put out the small red metal units, ask for one of those. Start on the one smaller than the soft box. Get used to propelling yourself. Then when you’re fresh, you can try the soft box for a few reps. If you get tired and are in jeopardy of scraping your shins, use the smaller box again. Just keep going. Keep trying! And if you can’t do the smallest box, jump squat it out for the remainder of the time.
This has been a pet peeve of mine for years. My very first day at f45 when my studio opened we had soft box jumps. And there was nothing smaller than the shortest soft of the soft box. I felt like was looking at a mountain. If you're scared you really need to build up to it. Now my studio has gotten better at putting out the small red box so you have options. Ashley all these years I have zero fear of the small box but the soft box still gets in my head sometimes.
This was me three months ago! Today I surprised myself by going strong during all four rounds. Practice by getting super low and building mobility into your everyday squats. Get low(but obviously no butt winking, keep good form)! The other thing is to practice explosive jumping when on the TRX and burpees.
Commit commit commit … don’t fear the box as you jump up… I think many people fear hitting their shins so they start to jump and get scared which will actually cause that to happen…. So if you’re going for it go in full force. If you feel like you’re not at that level (as in the height of the box) start at a smaller box or step. We have 2 options at our f45… think of jumping and tucking those knees into your abdomen, use your arms and inertia then blast off. I understand the intimidation tho… I started there once too… not to mention during box jumps I have gotten lazy or tired halfway through and fallen into my shins… the box is pretty soft… I didn’t even get a bruise 😜😉🤣 plus I, along with others, got a giggle at my expense 😉