0:04 This is Brent of the Brookbush Institute in this video we're going over 0:07 the staple of lower body power training, the box jump. I'm going to have my friend 0:11 Jeremy come out, he's going to help me demonstrate this exercise. Now we're 0:14 going to go over some guidelines for how we cue this exercise and that's going to come 0:19 down to form, eccentric load, amortisation phase being quick, 0:26 and then landing soft. So just to get started when we talk about form Jeremy's 0:31 going to set up like he's doing a good squat. Now you know what a squat should 0:34 would look like, feet parallel, we're going to keep those feet underneath 0:37 our hips, everything should be aligned. If you're doing power training with 0:41 somebody this is not the time to all of a sudden have to correct all of those 0:45 like knees bow in, or an excessive forward lean, hopefully you guys have corrected 0:49 some of that on the way to progressing somebody here. Now when it comes to power 0:55 training we have to start talking about eccentric loading, which how do we eccentrically 1:00 load a box jump? Well the eccentric is on the way down so I want 1:05 Jeremy to concentrate on bringing his arms down as he goes down, this is a very 1:10 simple mistake I see in the gym a lot so let's practice that a couple times. I 1:13 want you to start with your hands up here and then your arms are going to go 1:16 down as you go down, and up as you go up. Just that little bit of 1:20 biomechanics let's do that like two or three times, down so that's the eccentric 1:24 load he's loading all of his tissues on the way down, loading 1:28 that arm swing, loading his glute max, quads and calves, that's going to help 1:33 increase all of the elastic potential in those tissues so we can use it to get a 1:38 better vertical item today. Now the next thing I want him to think about is a 1:44 short of amortization phase, and that's just a technical term for the turnaround 1:48 between eccentric and concentric. So the bottom Jay, I want you to spend as little 1:54 time there as possible. So I want you to think about let's do the 1:57 same thing, we're not going to jump yet, you're just going to bounce at the bottom. 2:00 Down, there you go. So got that nice arm swing, notice his arms match the rest of 2:06 his movement and he's bouncing at the bottom. The next thing we have to 2:11 add and this is where we can start practicing actually jumping on to the 2:15 box, because it's hard not to jump it on the box at this point, 2:18 is power is all about speed. So I personally have got out of the habit of 2:23 saying things like harder, higher, I find that cueing faster usually is 2:31 what gets me what I want. So if I can take him through what we 2:34 just went through, we went through form, he knows to spend as little time at the 2:38 bottom as possible,, he knows where his arm swing mechanics should be for that 2:41 eccentric loading, then all I have to do now is go okay start here and jump on 2:48 the Box as fast as you can. Boom and it looks nice and easy when he does it. Now 2:53 Jeremy is obviously very practiced right semi professional basketball player, 2:58 very powerful athlete but you can kind of see how all of this stuff starts 3:04 adding up. Now the last thing we need to add which comes in to kind of our 3:08 control thing, and you guys have heard me talk about this on other videos is he 3:13 needs to land softly. So I want you to start with your hands up here, 3:18 we got that eccentric load, he's going to bounce at the bottom, he's going to explode 3:22 as fast as he can and then I want him to go heel to toe like a ninja. Alright 3:29 let's see it, nice alright and I'm going to have him hold at the top just for a 3:37 little bit longer, I want you to be really really stable before you come 3:40 down like you can hold it forever, alright so stick the landing. Nice hold, that was 3:45 a little louder but at least now he's nice and stable, I know he's got the 3:49 control. Remember power without control is nothing, it doesn't help in 3:52 sports to be powerful but not controlled, that doesn't that doesn't make any sense. 3:57 Let's do a couple more of these. Now the question always comes down to how would 4:03 I progress this exercise and there's a couple directions to go, and then one 4:07 particular direction that I want you to stay away from. So we could 4:11 go with a higher box, but let's keep in mind that he should be able to land at 4:17 worst in a squat position, and ideally we'd keep getting him closer and closer 4:23 to landing almost straight legs and then going down into a squat. 4:28 Our goal is to increase his vertical jump not 4:31 increase how much he can flex his hip in the middle of a box jump, that doesn't 4:34 help his vertical at all. So I could increase height, I could keep 4:39 working on his mechanics for a little while before I even did that, make 4:44 him work towards being able to almost straight leg this. We could also add 4:48 different planes and start going into that stability kind of component of 4:53 things, that control component of things. The thing that you want to stay away 4:56 from, don't add weight, like weight vests just make you slower which 5:03 then takes away from the speed component of this power training exercise. So let's 5:07 show them a couple of the stability components because obviously we're not going 5:11 to increase your vertical to be more straight legs right now, but let's go 5:15 ahead and try to go from where you're at, to landing on one leg. Okay so 5:25 that's a tough one for Jay, Jay hasn't done that before, remember it's just like when 5:29 you land in your squat. So you tried to get both very very straight legged 5:33 and land on one leg, just think about like landing in your squat form but 5:37 you'd lift one leg. If you need to land in your squat form and then lift one leg 5:40 so you know what it feels like. So this is a this is a good exercise for Jay, you 5:47 can already see just by moving them a little bit of the stability 5:50 factor he doesn't have as much control as he thinks he does jumping off the 5:54 ground. He's coming actually a little bit this 5:56 way when you jump off the ground, which is why he can't land on one leg and stay 6:00 stable. Alright let's try the other leg. A little bit better but you can you 6:07 get what I'm saying you can imagine like now he goes up for a layup, if he's 6:10 shifting to the right every time he lays up the ball what's that going to do to his 6:14 consistency, what's that going to do. Are you going to rim out rather than 6:17 putting it right in the net. Alright so just to, you can relax for a second, 6:21 so just to recap what we went through, you want to go through those 6:25 five cues again for that? Okay so we started with hands up here, 6:29 remember we need to load our tissues so we're going to go arms down as we go down, and 6:34 then arms come up as we go up. Right and Jay has beautiful squat form here so 6:39 with squat form he eccentrically loaded, and then I told him I want you to 6:44 bounce at the bottom. So no time, no time is spent at the bottom of this, that's 6:48 the amortisation phase. We want to shorten that down as much as possible so 6:51 that we increase the amount of energy used for force production, and lose as 6:56 little as possible as heat right and that plastic deformation of our 7:01 connective tissues. Then last I start cueing him for speed, and then for 7:07 landing mechanics he has to go soft and that all comes into the control 7:12 component. So let's see one more, ready up, so he's going to bounce, speed, land 7:18 soft, that's great. Thank you so much Jeremy, I hope you guys enjoyed this video.
