The Top 4 Jump Box Exercises for Explosive Speed Thursday, April 19, 2007
1. Depth Jump to Sprint
Recent trainers have adopted a different version of Jumpbox training that include quick accelerations forward or laterally in sequence with Jump Box exercise. The Top Exercise for Explosive Speed off a jump box is a Depth Jump to Sprint. Do a depth jump off a 18, 24, or 30 inch box and land with your feet shoulder width or more apart. We like to do them with our feet in the same position - not with one foot in front of the other. Then crouch and explode forward into a 10 or 20 yard sprint. Alternate the back leg you explode from and work in sets of 5 for each side.
2. Lateral Depth Jumps to Springs
This is a more advanced exercise where you land stand sideways and jump off sideways and do sideways sprints. Keep these to 12 inch or 18 inch box heights.
3. Flying Step-Ups
If you've been doing regular step-ups - try these modifies step-ups and see how explosive your one-legged leaping will get. Start with one foot on the jumpbox and one foot on the ground. Explode straight up from that position and switch legs in midair, landing in the start position but with your feet reversed. Then, jump again and switch back to the original starting position. This is one rep. Do sets of 10 reps, and work your way up to 3 sets when you are in good shape.
4. Advanced Flying Step-Ups
For Advanced Flying Step-Ups you can jump higher off the box with the foot that is on the box. Step up with the foot on the ground, then hop with the foot on the box to gain more elevation. This will make the exercise much harder. The elevation should only increase after you master the lower Flying Step-Ups.
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posted by Brandon Schenz @ 8:23 AM,
