We prefer box squatting for the majority of our squats for a bunch of reason which a cover here: https://youtu.be/cwRoQPYXKpc

However, you should be able to do both and the box squat should transfer pretty seamlessly to the free squat. Many of our athletes progress on to college and many smaller colleges typically lack in strength and speed coaching department.

After I had a bunch of our college guys ask how the box squat should transfer to the free squat I made a video for them here: