goergen1
10-12-2007, 01:30 PM
High Intensity / Low Volume Box Jumps
by Bert Sorin
Generally, when we think of box jumps as a part of a plyometric training program we vision sets of 3-10 reps, in quick succession. These are commonly done on a box 12-30" in height, with the emphasis being on spending as little time in contact with the box or the floor as possible. The exercise is meant to increase the power output of the athlete, decrease reaction time, and to hone the stretch reflex of the muscle.
The exercise done in this manner is great, but if you want to specialize a little more for maximum power output, maybe you should try a slightly different. As of late, I have been doing box jumps on a very high adjustable plyo box. We make one that adjusts from about 8" to 43". I have been doing all-out explosive box jumps, onto the adjustable plyo box at its highest level.
I generally do 10 sets of 1 rep, focusing on the quality of movement and the extension of my body to carry me to the top of the box. I feel that during fast-paced sets of multiple reps, sometimes the quality of the movement is compromised because of the quantity of jumps and the frequency of the foot contact. I take approx. 10-20 seconds in between jumps, and try to land as "high" on the box as possible.
This seems to make me emphasize the explosion each time, instead of counting jumps in a bouncing frenzy. I feel this way of performing the box jumps can be applicable for a multitude of sports requiring huge bursts of power in a semi-repetitive fashion.
Try these out, and next time you are playing basketball, and you go up for a dunk, don't blame me when you smash your head on the rim!
Get Jumpin'!
Bert Sorin
by Bert Sorin
Generally, when we think of box jumps as a part of a plyometric training program we vision sets of 3-10 reps, in quick succession. These are commonly done on a box 12-30" in height, with the emphasis being on spending as little time in contact with the box or the floor as possible. The exercise is meant to increase the power output of the athlete, decrease reaction time, and to hone the stretch reflex of the muscle.
The exercise done in this manner is great, but if you want to specialize a little more for maximum power output, maybe you should try a slightly different. As of late, I have been doing box jumps on a very high adjustable plyo box. We make one that adjusts from about 8" to 43". I have been doing all-out explosive box jumps, onto the adjustable plyo box at its highest level.
I generally do 10 sets of 1 rep, focusing on the quality of movement and the extension of my body to carry me to the top of the box. I feel that during fast-paced sets of multiple reps, sometimes the quality of the movement is compromised because of the quantity of jumps and the frequency of the foot contact. I take approx. 10-20 seconds in between jumps, and try to land as "high" on the box as possible.
This seems to make me emphasize the explosion each time, instead of counting jumps in a bouncing frenzy. I feel this way of performing the box jumps can be applicable for a multitude of sports requiring huge bursts of power in a semi-repetitive fashion.
Try these out, and next time you are playing basketball, and you go up for a dunk, don't blame me when you smash your head on the rim!
Get Jumpin'!
Bert Sorin