how to do box jumps safely.

[Semidevil]

I just started doing box jumps and I'm really enjoying doing it. Right now, in my routine, I usually start with about 1 to 1.5 mile on the elliptical to warm up, and after that, I start to do some box jumps.

I try to do about 5 sets of 8 jump up/jump down. with anywhere between 45 seconds to 1.5 minute rest in between sets. I might want to increase to either 5 sets of 10 jumps, or maybe increase the sets, as I'm not feeling 'burned out' after the session.
I don't know the height of the box, but I would say a typical height of a chair from a dining table set. Right now, that's the best I can do, so I'll try to slowly easy up to the next one (which is going to be above my waist).

My question is, how do I make sure I do it safely on the landing. Reading online, there's a lot of stories about tearing the achilles or whatever. I've been doing it for about a 2 weeks now, and while I don't have achillies damage, I start to feel a bit of pressure on the knee, or on the ankle area. Not pain, just feel the impact of the landing more.

I know that the chance of any damage might be small, but I just want to know, in order to do it safely, what's the best way?

Right now, as I pay attention to my landing, I know that I always land on the front of my feet, rather than the heel, or rather than the entire feet flat on the ground.

Whether it's walking, squatting, or doing kettle bell swings, I notice that there is a tendency of the weight to distribute more to the outer edge of my feet , so I'm trying to pay really close attention to land with weight on the center.

Am I landing correctly?? Whats the best way for box jumps and is there anything I need to pay attention to?

Some internet posts suggest to jump up/step down, but I'm not sure how that would work when 1) I'm on a fairly high box, and 2)I"m trying to go high intensity and keep the momentum

 

[Koing]

1) Most people recommend the step down approach. If you can get another box that is lower you can step on to that then step off on to the floor.


2) If you want to keep the intensity and momentum then you just jump up and down. Use a lower box as that will minimise the risks.

Or you could set up a piece of string at a hight and jump over it and land on the other side. Repeat.

I haven't heard of many people busting themselves on box jumps though. It's probably as likely as a bicep tear using alternate grip on the DL.

Koing