In this weeks’ Video of the Week I discuss Box Jumps.
Performed correctly Box Jumps and their numerous variations can be extraordinarily beneficial, especially when the goal is to improve athletic qualities such as explosive power and rate of force development.
The variation explained in the video below is a very simple first progression which can be used at the beginning of a training cycle to [re-]introduce the athlete to explosive and jumping-based movements. Despite its relative simplicity, this box jump variation is a great drill to keep in your training arsenal.
Benefits of Box Jumping
- This is a great early progression which can be used to teach the individual how to effectively perform jumping-based, and eventually plyometric-based, movements.
- As this movement produces relatively low eccentric forces it is far less stressful on the mind and body compared to other jumping-based drills.
- The quick and explosive nature of this movement is great for improving explosive power and rate of force development (RFD).
- Landing softly on the box begins to teach the individual how to properly absorb eccentric forces, preparing them for more demanding jumping and plyometric-based drills later in the training cycle.
- As power development seems to be plane-specific, box jumps are a great sport-specific drill to incorporate with a variety of sports such as basketball, volleyball, and weightlifting.
Form and Technique Points
- Simultaneously throw your hips and arms backwards towards the wall behind you
- Quickly throw your arms forward as you jump off of the ground as quickly as possible by pushing through the balls of your feet
- Land on top of the box as quietly as possible on the balls of your feet
- Stick the landing position for about 1 second and then step off of the box (do not jump!) before re-setting and repeating the process.
Never Minimal. Never Maximal. Always Optimal.