The tire flip has become a fad exercise unfortunately. You see coaches allowing people to flip tires using rounded backs and poor technique. The tire flip is an exercise that should come after proficiency in Deadlift (conventional, sumo, trap bar) Clean and press (barbell, kettlebells, dumbbell, sandbag) and Pull-ups. That does'nt mean the tire should collect dust! Here are a few exercises that can be performed with little risk of injury on the tire in your CrossBox programming.
TIRE (BOX) JUMPS
Lay your tire flat on its side like a box. Face the tire with your feet shoulder-width apart. Squat down slightly, as if you're going to jump straight into the air. Your arms will naturally swing backwards and return forward as you leap onto the tire. Both feet should land softly on the tire. While the tire has some give to it, landing too heavily can hurt your knees upon impact. Consider this practice.
Benefit: Tire jumps are a functional exercise that can help improve your explosiveness for running and increase your vertical jump. As your vertical jump improves, test yourself by gradually increasing the height of the object you're using.
This exercise really takes floor push-ups from beginner to advanced. Facing away from the tire, place your hands on the floor slightly wider than shoulder-width apart. Place both of your feet on the tire behind you and raise yourself up into a plank position. Keeping your body straight, lower your upper body toward the floor by bending both arms at 90-degree angles. Next, push up until your arms are fully extended again.
Benefit: This will primarily work the upper pectoral muscles, in addition to the lower pecs and core.
Begin by standing upright and parallel to the tire. Next, squat slightly, bending your knees in a way that distributes your weight evenly. Avoid curving your back or bending at the hips. Jump sideways (laterally) onto the tire, and land in a half-squat position. As with a box jump, you want to land softly to lessen impact. Step (or jump) down from the tire and repeat.
Benefit: Lateral movements—jumps, in this case—are a great way to develop power and agility through explosiveness while improving strength in your lower body (hip abductors, adductors) and stability in your ankles, hips, and knees. Performing a lateral jump includes squatting, a great lower-body and core exercise.
Stand facing the tire. Drive your left knee up and touch the tire with your toe. As your left knee drives up, your right arm will swing back, similar to a running stance. Return your left foot to the ground as you drive your right knee up, your left hand back, and your foot to the tire. Repeat. The key is to move as quickly and swiftly as possible. The lighter you tap the tire, the quicker you can switch feet.
Benefit: This exercise focuses on acceleration and foot speed and develops your hip flexors. Weak hip flexors can affect your stride length and overall speed.
Face the tire and place your left foot on it. Use this platform as a foundation to push off the step. Push through your heel to explode vertically. While in the air, your legs will naturally meet again side by side; switch your opposite leg to rest on the tire as you come down. Land softly on the ball of your stable foot so you can promptly explode back up to repeat.
Benefit: This exercise trains the legs and hips with the quads and glutes. The intent is to explode from the tire in a speedy manner, and this explosiveness can be transferred into many sports activities.
BROAD JUMPS OVER TIRE
Stand straight with your feet shoulder-width apart. Drop into a squat as you swing your arms back. As you explode into your maximum jump, swing your arms through, using that momentum to thrust your hips forward and land as far forward as possible. You should land in a controlled squat position with both feet. A strong core can help you land properly.
More advanced broad jumpers can perform this one leg at a time. The key to a broad jump is to jump as far forward as possible from a static position, and to land balanced. The momentum should not be generated with a prestep or hop before the jump.
Benefit: This is a great exercise to develop explosive power and improve the fast-twice muscle fiber reaction; it requires your leg and core muscles to quickly contract to create maximum force with each jump.
Lay the tire flat on the ground. Stand in the hole in the center of your tire. Bend your knees slightly and hop upward to land on the tire in a 90-degree squat with both feet on opposite sides of the tire. Hop upward again, returning to a standing position within the hole of the tire. This is one repetition. Repeat.
Benefit: Pop squats target your glutes, quads, hamstrings, and core. Do enough of these at a relatively fast pace and you'll also improve cardiovascular endurance.