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Lower body power and high velocity exercises - best progressions for box jumps, depth jumps, long jumps, bodyweight jumps, and a sample lower body power routine.

Lower Body Power Exercises

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Brookbush Institute

I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

Brookbush is the most efficient Personal Training Certification I have ever come across. All the lessons are well thought out and very straight to the point.

I am getting my Master's degree in Kinesiology, and I would like to say that I have benefited greatly from the rich, comprehensive, well-documented scientific content of Brookbush Institute that links theory to practical applications. Proudly I've got my CPT certificate, and I am on my way to get my HMS certificate.

Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



I have been a member of BBI for years and every course I have taken has been incredibly informative. I learn more from these courses than I do at local CEU courses for my PTA license. I also earned my CPT and HMS certifications through the platform. It was so convenient and the content was top notch! Forever member.

We learn principles in academia, we learn cool new modalities via whatever specialty certification, but BBI really concentrates on the nuances of passive treatment and they do a fantastic job. The format in which BBI instructs soft tissue specialists (DPTs, Chiros, ATs) like myself feels like almost like an apprenticeship. You get a thoroughly detailed explanation of the “why’s”, and a visual comprehension of how to apply. Personally, I believe application is where the good and the great are distinguished.

Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

Totally loving the convenience and affordability of this program with my crazy lifestyle! I feel like I am getting a quality education without a massive cost! My favorite part is the videos I can watch in the courses. I learn so much better that way. Once I really spent more time on the site, I figured out how to maneuver around a lot better! I enjoy the sense of humor, as well as the easy explanation, and short tests. And if I am really tired, I can have the computer read me the lessons. 😁

Challenging concepts are explained in very understandable terms without dumbing down the material, and I find this program to be superior in quality to other personal training programs.

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This course discusses variations, progressions, and regressions of lower body power exercises. This includes bodyweight leg exercises, unilateral leg exercises, glute, hamstring, and quadricep high-velocity training, techniques for improving hip power and hip drive, etc. It is essential for athletes to move beyond leg conditioning workouts (e.g. step-ups, lunges, and split squats), leg strength and lower body strength training (e.g. deadlift, goblet squat, sumo squats, back squats, etc.), and leg muscle group-specific exercises (e.g. leg extensions and leg curls). Increasing power requires the integration of exercises designed to maximize the rate of force development (RFD), maximally benefit from the stretch-shortening cycle, and increase the velocity of all muscle groups involved in a lower body movement pattern. This course includes detailed directions for cueing the appropriate starting position; for example, ideal foot placement (e.g. feet hip width or shoulder width), the distance between right foot and left foot in a staggered stance, ideal right leg and left leg position during unilateral hopping drills, or ideal pelvic and trunk position during box jumps. This course also includes cues for better recruitment of core muscle groups, cueing for optimizing hip muscle recruitment, ideal resistance for improving velocity, and suggested variations for those with limited hip mobility.

This course includes a systematic research review and evidence-based recommendations for optimizing lower-body power exercises. Here is a very truncated summary of those recommendations:

 Load should be limited to what can be moved with max velocity.

 Power exercise must include a quick eccentric contraction. Increasing the eccentric demand of an exercise is recommended when possible for power exercises (e.g. higher depth jump).

 NEVER purposefully allow weights to touch the floor, bounce off racks, or pause during this phase of power exercise (and, it is also not recommended during strength training for power athletes). A goal of power training should be to shorten the amortization phase as much as possible.

 Ensure that any increase in load of a power exercise, increases the load during the earliest part of the concentric contraction. Increasing load at the end of a contraction with apparatus like bands and chains may negatively alter the force/velocity curve of power exercise.

Research has demonstrated that repeated attempts with the intent to produce force quickly may be more important to developing force than the actual shortening and lengthening of the musculotendinous unit.

 Follow through (letting go, leaving the ground, etc.) increases EMG activity, peak and average force, peak and average velocity, congruence with the force/velocity curve, and kinematics, and is likely to result in larger improvements from training.

 Softer landing/catching reduces reaction forces, by distributing force over a longer amount of time, and a larger range of motion. This may decrease the wear and tear inherent in high-intensity training.

 Olympic lifts are likely less effective than high velocity/ballistic exercise, and potentially less effective than max strength exercise, for improving power performance for most athletes.

Further, this course is pre-approved for credits toward the Certified Personal Trainer (CPT) Certification, and pre-approved for continuing education credits for movement and sports medicine professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.). We hope this course inspires the inclusion of power training into programs for fitness, performance, and physical rehabilitation. For example, total leg workouts for fitness enthusiasts (e.g. inclusion of lower body power exercises), lower body power training for jumping athletes (e.g. depth jumps for basketball players), or improving reactivity and function in the elderly population (e.g. progressing to a lateral hop to single leg balance).

Shoulder Exercise and Pressing Progressions

Leg Exercise and Triple Extension Progressions

Total Body Exercise and Integrated Progressions

Power Training: Upper Body and Total Body Exercise

Lateral Hop to Single-Leg Jump to Balance

Hop down to single-leg touchdown to balance

Lower Body Max Strength/Power (Post-activation Potentiation Circuits)

 (Heavy > 85% of 1-RM) (Light < 30% of 1-RM)

 1-2 minutes (note, exercises performed in circuit)

Post-activation Potentiation (PAP) Circuit Routine:

Lateral Hop to Single Box Jump to Balance

Active Rest (corrective/mobility not appropriate): 

Course Summary: Lower Body Power Exercises

Lower Body Power Exercises Course Study Guide

Study Guide: Lower Body Power Exercises

Introduction

For a comprehensive review of adaptations, training guidelines, and acute variables:

Introduction to Power (High-velocity) Training

For a complete review of all relevant research please refer to: 

Intensity

Box jumps are used as a lower body power training exercise

Intensity (Load)

Lower Body Power Exercise Progressions

A single-leg box jump exercise

Evidence-based Lower Body Exercise Progressions

Progressions Based on EMG Activity

Progression based on EMG Activity

Intensity by Joint Power Absorption

Why Not Olympic Lifts

An athlete performing the snatch exericse, commonly used in the Olympics

Why not Olympic Lifts?

Research Corner

Power Exercise Selection

Feet, knees, and hips in alignment and hip-width

Pelvis neutral (no anterior pelvic tilt or asymmetrical weight shift)

Neural Spine (drawing-in maneuver or bracing if necessary)

Neutral cervical spine (Chin-tucked & head back)

Arms and legs extended but soft, ready to accept the ground or external resistance

Unlike strength training, every power exercise is at least partially total body. It is inappropriate to try and maintain rigidity at any joint.

Power Exercise Selection and Form

Videos

Max Power Exercise

Box Jump

Depth Jump

Tuck Jump

Max Power Exercise 

Single-Leg Box Jump

Lateral Hop to Single Leg Jump to Balance

Lateral Hop To Single Leg Box Jump

Ice Skaters

Multiplaner Skaters

Power Exercises with Emphasis on Control

Hop Down

Hop Down to Single Leg Touchdown

Single-Leg Jump Rope in Box

Power Stability Exercises

Nuzzo, J. L., McBride, J. M., Dayne, A. M., Israetel, M. A., Dumke, C. L., & Triplett, N. T. (2010). Testing of the maximal dynamic output hypothesis in trained and untrained subjects. The Journal of Strength & Conditioning Research, 24(5), 1269-1276.

Cormie, P., McBride, J. M., & McCaulley, G. O. (2008). Power-time, force-time, and velocity-time curve analysis during the jump squat: impact of load. Journal of applied biomechanics, 24(2), 112-120.

Garhammer, J., & Gregor, R. (1992). Propulsion forces as a function of intensity for weightlifting and vertical jumping. J Appl Sport Sci Res, 6(3), 129-34.

Cormie, P., McCaulley, G. O., Triplett, N. T., & McBride, J. M. (2007). Optimal loading for maximal power output during lower-body resistance exercises. Medicine & Science in Sports & Exercise, 39(2), 340-349.

Gehri DJ, Ricard MD, Kleiner DM, et al. A comparison of plyometric training technique for improving vertical jump ability and energy production. J Strength Cond Res 1998; 12: 85–9

Berger, R. A. (1963). Effects of dynamic and static training on vertical jumping ability. 

Research Quarterly. American Association for Health, Physical Education and Recreation

Driss T, Vandewalle H, Quievre J, et al. Effects of external loading on power output in a squat jump on a force platform: a comparison between strength and power athletes and sedentary individuals. J Sports Sci 2001 Feb; 19 (2): 99–105

Wilson, G. J., Newton, R. U., Murphy, A. J., & Humphries, B. J. (1993). The optimal training load for the development of dynamic athletic performance. Medicine and science in sports and exercise, 25(11), 1279-1286.

Lyttle, A., Wilson, G., & Ostrowski, K. (1996). Enhancing Performance: Maximal Power Versus Combined Weights and Plyometrics Training. Journal of Strength and Conditioning Research, 10(3), 173-179.

McBride, J. M., Triplett-McBride, T., Davie, A., & Newton, R. U. (2002). The effect of heavy-vs. light-load jump squats on the development of strength, power, and speed. The Journal of Strength & Conditioning Research, 16(1), 75-82.

Bevan, H. R., Bunce, P. J., Owen, N. J., Bennett, M. A., Cook, C. J., Cunningham, D. J., … & Kilduff, L. P. (2010). Optimal loading for the development of peak power output in professional rugby players. The Journal of Strength & Conditioning Research, 24(1), 43-47.

Jensen, R.L., Flanagan, E.P., Jensen, N.L. and Ebben, W.P. (2008). Kinetic responses during landings of plyometric exercises. 

Journal of Strength & Conditioning Research

Jensen, RL. and Ebben, WP. (2007). Quantifying plyometric exercise intensity via rate of force development, knee joint, and ground reaction forces. 

Journal of Strength and Conditioning Research, 21(3), 763-767

Ebben, W.P., Fauth, M.L., Garceau, L.R. and Petushek, E.J. (2011). Kinetic quantification of plyometric exercise intensity. 

Ebben, W. P., VanderZanden, T., Wurm, B. J., & Petushek, E. J. (2010). Evaluating plyometric exercises using time to stabilization. 

The Journal of Strength & Conditioning Research

Myer, G. D., Ford, K. R., Brent, J. L., & Hewett, T. E. (2006). The effects of plyometric vs. dynamic stabilization and balance training on power, balance, and landing force in female athletes. 

Journal of strength and conditioning research

Bogdanis, G. C., Tsoukos, A., Kaloheri, O., Terzis, G., Veligekas, P., & Brown, L. E. (2019). Comparison between unilateral and bilateral plyometric training on single-and double-leg jumping performance and strength. 

Ebben, WP., Simenz, C. and Jensen, RL. (2008). Evaluation of plyometric intensity using electromyography. Journal of Strength & Conditioning Research, 22(3), 861-868

Van Lieshout, KG., Anderson, JG., Shelburne, K.B. and Davidson, BS. (2014). Intensity rankings of plyometric exercises using joint power absorption. Clinical Biomechanics, 29, 918-922

Helland, C., Hole, E., Iversen, E., Olsson, M. C., Seynnes, O. R., Solberg, P. A., & Paulsen, G. (2017). Training strategies to improve muscle power: is Olympic-style weightlifting relevant?.

Cronin, J., McNair, P. J., & Marshall, R. N. (2001). Developing explosive power: A comparison of technique and training. 

Newton, R. U., Kraemer, W. J., Häkkinen, K., Humphries, B. J., & Murphy, A. J. (1996). Kinematics, kinetics, and muscle activation during explosive upper body movements. Journal of Applied Biomechanics, 12(1), 31-43.

Bibliography

Questions, comments and criticisms welcomed and encouraged.

Lower Body Power Exercises

Related Courses:

Course Summary: Lower Body Power Exercises

Study Guide: Lower Body Power Exercises

Introduction

Research Corner
5 Sub Sections

Power Exercise Selection and Form

Videos

Max Power Exercise
3 Sub Sections

Power Exercises with Emphasis on Control
5 Sub Sections

Power Stability Exercises
3 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Lower Body Power Exercises

Related Courses:

Course Summary: Lower Body Power Exercises

Study Guide: Lower Body Power Exercises

Introduction

Research Corner5 Sub Sections

Power Exercise Selection and Form

Videos

Max Power Exercise 3 Sub Sections

Power Exercises with Emphasis on Control5 Sub Sections

Power Stability Exercises3 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Research Corner
5 Sub Sections

Max Power Exercise
3 Sub Sections

Power Exercises with Emphasis on Control
5 Sub Sections

Power Stability Exercises
3 Sub Sections