I posted this on my story a while back asking if people thought the higher box was a ‘good’ box jump or not. ⠀
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The majority of people replied with yes. When I asked why; I was told because I landed it; because I was balanced and because I started from a static position with no run up. And another few of you proceeded to explain why in fact it isn’t actually a box at all! Thanks for that 😂⠀
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Whilst I can see why those reasons make sense to lots of people - I wanted to explain to you why it actually wasn’t a great box jump. (& Not because it’s not a box 😝)⠀
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🔊If you listen to the first video (over the noise of the cardio equipment 😂) you’ll hear how heavy I landed on my feet. ⠀
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🔇Then listen to the second video on the lower box. Very little noise/impact on landing. ⠀
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Mike Boyle notes this as one of the key things to look for in a box jump when evaluating whether it’s too high or not. ⠀
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Can you land quietly? If no, reduce the height. ⬇⠀
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Another thing to look out for is if you or the client is landing with your knees in a more flexed position than when you took off. 🏋🏻♀️⠀
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Jim Radcliffe always goes back to the point that if an athlete is landing in more than a half squat, the box is too high. 🚫⠀
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Also, before actually incorporating box jumps at all, it’s good to actually practice just jumping and landing properly, with both feet and then single legs. Do this side to side as well, especially if you’re playing a team sport! ⠀
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Learn to absorb force through your muscles and not just the joints - think SOFT landing. This focuses on your eccentric strength which is key in injury prevention. ⠀
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Often you’ll see people doing high rep box jumps - yes it gets you out of breath and is tiring, that doesn’t mean it’s working though and this is where people go wrong. ⠀
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A few high quality reps with more sets is better than a few sets of double digit jumps. ⠀
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Think 3-5 sets of 3-5 jumps as a starting point with plenty of rest in between. ⠀
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#BoxJumps #Jump #Land #Strength #Gym #Fitness #Coach #PlyoBox⠀
#Plyometrics #Sport #GAA #InjuryPrevention #caloriesandcarbs
*Menstrual Cycle & Performance*⠀
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Not talked about enough in my opinion, especially to those of us who play sport and have done for years. ❗⠀
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Do you have a regular cycle? Do you track your cycle?⠀
Have you taken the oral pill to ‘regulate your cycle’ even though that’s not what it does, it suppresses your hormones and removes your cycle, some giving a monthly ‘withdrawal bleed’ which you might assume is your period. It’s not.⠀
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That’s a whole other topic, which I will be discussing don’t worry, but this is for those who DO have a normal-ish cycle and want to know how it affects our performance/exercise throughout the month. ⠀
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When is it ok to pull back on training and reduce the volume a bit? ⠀
How do we know if we’re just being lazy? ⠀
When’s the best time to push hard in training when we will be more energetic etc? ⠀
Are there certain foods we can eat to improve our recovery, reduce cravings, and just feel better overall? ⠀
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I spoke about this in depth to the ladies doing my GAA programme - ‘Up Your GAAme’. 💪🏼
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Again, it’s not something that’s spoken about enough so I feel like lots of people just brush over it and ignore it. But if you’re someone who could benefit from knowing how your performance is affected by your cycle drop me a message and I’ll send you the full video👍
#MenstrualCycle #Performance #UpYourGAAme #FemalesInSport #Fitness #Health #Period #Nutrition #Food #Exercise #Training #Caloriesandcarbs
