Box Jumps and the Fear of the Box

One of people’s biggest fears is the box jump. I’ve seen amazingly fit people stumped by it. More often the barrier is mental and not physical.

Catching a shin on a wooden box, is a legitimate fear. It happens, it hurts, it bleeds, and people remember it for years. It’s the main reason I invested in so many soft boxes. Now it’s nearly always pride that is hurt more than the shins!

The most common reps I find people catching their shins are the first and last one of a round or a workout. Loss of focus is the main cause.

The best way to conquer it is in small steps.

Set a height you can clear when you are tired, not one you can clear fresh. The test: five in a row with your heart rate up, landing the same way you started. For some people this might be a 5kg (1”) plate. Then moving to 2”, 4” etc. We start actual boxes at 12” which allows you to achieve a “box” jump very early. Conquering this for some people is huge. On many occasions I’ve seen people tear up with happiness at this. It’s one of the most rewarding things to see as a coach!

Safety tip:

Step down rather than rebounding unless you have a reason not to. Rebounding is only slightly faster but at a much higher risk of achilles problems, particularly in adults who came to this in their forties. Nothing is worth that risk!

I can relate to all these fears by the way. I still have a 30” box jump fear that I have to conquer every time they are programmed. Much like a horse approaching a high hurdle I need to nurture my confidence to do this!

If you have caught a shin before. The plan is exactly the same drop the height, get a hundred good reps in, and build confidence before going up.

Not a member and want to achieve something you’re proud of? Fifteen free minutes with Jeremy or Beth at crossfitchiltern.com.