Box Jumps - Plyo or Cardio?

So plyometrics are what athletes use to develop power and speed. Basically plyometric training involves an eccentric contraction followed by a concentric contraction with the focus being on the time between the two.

What that means for the rest of us is, the loaded muscle lengthening (eccentric) EG: hitting the ground before springing back up for a box jump and then loaded shortening of the same muscle, in this case the calf as it contracts to spring us back up on top of the box.

What this means is, if you’re stepping down or not springing back up your not achieving the desired goal for plyo box jumps and therefore missing out on developing power and speed.

As you will know box jumps take a huge toll on the cardio, so there is benefit there. However next time you think about going to a high box without springing, ask yourself or your coach, “what is the aim/role of this piece for this workout” and “am I doing myself a disservice by stepping rather than bouncing”

You will want to start low and with fewer reps, but without actual plyometrics, your development will be slower.

With your new found plyometric strength, speed and therefore power you can enjoy a faster sprint and power production with your lifts.

Another method is to start in a seated position, rock forward and bounce from that position up onto the box.

BUILDING SMARTER ATHLETES.

Talk to Ben, Guy or Naomi about getting more efficient at your Box Jumps in your next WOD!

Here's a video from CrossFit Athlete Matt Chan explaining how to be more efficient at box jumps.