Start in a shallow squat by pushing your hips back and knees out. Extend your hips powerfully while swinging your arms forward. This creates the upward and forward momentum (the “jump”) to get up on the box. To land, finish in a shallow squat: with the feet forward, the belly tight, and the knees out for stability. Stand up tall to finish and either step down or jump down. See gymnasticswod.com for excellent box jump progressions.
Some common faults are the knees caving in while jumping, the knees driving forward and collapsing inwards while landing, or the athlete not finishing by standing tall on top of the box.
Begin with regular skipping jump rope, one revolution of the rope per skip. To perform a double under, there are two revolutions of the rope per skip. Athletes must jump higher and simultaneously spin the rope faster to hit it. See gymnasticswod.com for more on this exercise.
The double under more closely simulates the rapid jumping and landing seen in running under greater cardiovascular demand. In other words, can an athlete breathe hard, move fast, and still maintain stable ankle, knee, hip, and lower back mechanics?
Some common faults are the athlete landing too hard, disrupting their rhythm; the knees collapsing in while jumping and landing; the lower back excessively arching while jumping and landing.
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Warm up for 10 minutes before touching the barbell. Include dynamic range of motion exercises to prime your hips, knees, ankles, and shoulders. Refer to mobilitywod.com for ideas.
The Clean: Before the workout, practice 10 dead lifts, 10 overhead presses, 10 front squats, and 10 power cleans.
Perform one clean every minute for fifteen minutes. The first five are at about 70 percent effort, the next five are at 75 percent effort, and the third five are at 80 percent effort.
Box Jumps: Warm up with 5-10 box jumps on a comfortably low box or bench. When you’re ready perform 7-10 sets of three box jumps. Increase the height of the box as you feel comfortable and to increase the challenge.
Double Unders: Warm up with one minute of regular jump rope and one minute of double under practice. The main set is a five-minute double under accuracy test. Perform a ladder of double unders: 5-10-15-20-25-30-25-20-15-10-5. You cannot progress to the next ladder rung until you have accurately completed the double unders in the current rung. If this workout is too much for your current fitness level, start with a smaller ladder: 5-10-15-20-15-10-5.
Efficient downhill running requires a few skills outside of the normally discussed energy systems. To name a few, it requires the ability to handle the greater speed and impact while maintaining stability in the hips, knees, and ankles with a sense of flow.
While my ultra marathon run training improved my aerobic endurance, muscular endurance, and some run specific stamina and strength, it did not go far enough to train my physical and mechanical limitations.
I learned that I needed to develop my jumping and landing mechanics to improve my descents. And while there is no substitute for running downhill for practice, it was clear I needed to revisit my basic athletic foundation. To feel safer, stronger, and handle faster down hill speeds, I worked on my clean, box jumps, and double unders.
Let’s go back to the Wildflower Triathlon in 2010 and 2011. It was me who was able to pass others on the punishing downhills and finish a few more places ahead. It even allowed me to break into the top 10 overall in the Olympic distance race with a 10K personal best off the bike.
So if you are a hater of the down hills like I was, it might be time to revisit your jumping and landing mechanics in the gym. Who knows … maybe you too have some untapped running potential left in the tank!