![]() ![]() Step off the box and quickly jump over the opposite box. Depth Jumps - Standing on a box with another box 2-feet away. Box Jumps - Over a set of ten hurdles jump two footed over each hurdle aiming on height and distance. Bounding - Take over sized strides while running 30 meters, concentrating on spending more time in the air. Don't forget to stretch your lower back.ġ. Spend 10 minutes jogging or skipping followed by 5-10 minutes of stretching the muscles involved. It will improve how you move, it will improve your athletic abilities, and it will improve your habitual and unconscious movement patterns.With regard to rugby, plyometrics can aid players to run more powerfully, jump higher and tackle harder. That will make you a better athlete in the long run. Sacrifice a few seconds on your WOD time to save yourself from the annoyance and perils of low back pain. Then when you do compete, it’s second nature, it’s your habit. You aren’t competing on a day to day basis, so use those opportunities to make jumping and landing like an athlete your habitual way of doing box jumps. ![]() Your TRAINING is the time to fix these patterns. The way you perform a movement the most will tell your brain what “normal” movement is and that becomes your habit. Most people will argue that CrossFit gives you a lot of opportunities to ingrain poor movement patterns into your brain, but I like to think that CrossFit gives you lots of opportunities to ingrain GOOD movement patterns into your brain. ![]() Imprint that movement pattern into your brain. If you cannot jump onto an RX height box and land like an athlete because you have to flex your lumbar spine to get to that height, jump onto a lower box. So how do you fix this? What is The Movement Fix? Train away the bad habits. It is landing on the top of a box like how you would catch a well performed power clean. What is landing like an athlete? It is landing with your lumbar spine in a neutral position. ![]() Stop compressing your lumbar spine in a flexed position. Research shows that highly repetitive loading of the lumbar spine in a flexed position leads to damage to the structures on the back of the spine, like those ligaments and discs we talked about earlier. When you load your spine with it being in a neutral position, you are not putting undue stress on the ligaments. The place between the two ends of the movement is roughly your neutral position. (But wait, how do you know what a neutral spine position is? Watch my video of the cat camel. ONS AND TONS OF PEOPLE DON’T LAND ON THE TOP OF THEIR BOX JUMPS WITH A NEUTRAL LUMBAR SPINE POSITION! Luckily when you have good motor control of your spine, the muscles keep you from LOADING the ligaments and discs (they are only loaded at your end range of motion, not in neutral positioning) when you are wodding it up. In fact, ligaments lose a lot of their inherent stiffness after you have been sitting in a crappy position for roughly 20 minutes. They don’t stretch very far before being injured (which we call a sprain). Ligaments and discs are not stretchy beings. The spine is then surrounded by a stocking-like collection of connective tissue, primarily ligaments. Between the bones of the spine are discs, which you have heard about from people saying they have a “slipped disc”. The lumbar spine typically needs to have more stability aka motor control in most people (which really is just a fancy way of saying that your low back shouldn’t be sloppy, it needs to be a well-controlled orchestra). The lumbar spine is made of the lowest 5 vertebrae of the spine, L1-L5. If you understand some basic anatomy, the curtain is lifted off of why people’s low backs commonly hurt, so let’s talk a little anatomy. Read this before moving on, please.īack to the low back. Please review my article on The Joint by Joint Approach to human movement. We need a little background on the lumbar spine in order to fully understand the consequences of the contents of this article. Ok I digress, let’s talk about the low back. Those are two very different things, especially in the high repetition world that is CrossFit. When you are COMPETING, you should compete to win. When you are TRAINING, you should be training to improve. If you have been reading any of my stuff or have been to one of my workshops, you have heard me say this before, but I will say it again here. You should really jump and land like an athlete, especially when a workout consists of a lot of box jumps. What I want to talk about in this post is the thing you probably DON’T think about when you are doing box jumps (mainly because it is shadowed by the Achilles rupturing phenomenon) and that is low back positioning, low back loading, and low back pain. That’s where we will leave the Achilles story at for now. Maybe I will write about that another day, maybe. If you do box jumps and get low back pain, this article is for you. ![]()
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