Box Jump

Box Jump is a challenging and fun plyometric exercise used to increase power and explosiveness in athletes. It involves jumping onto, off, and/or over a platform placed at a predetermined height (usually 12-36" high), repeating the motion as quickly and efficiently as possible. This exercise helps to develop coordination and agility, build strength, and improve performance in athletic activities.

Open All videos

Transcript

00:00:0400:00:07
This is Brent of the Brookbush Institute in this video we're going over
00:00:0400:00:07
...blank
00:00:0700:00:11
the staple of lower body power training, the box jump. I'm going to have my friend
00:00:1100:00:14
Jeremy come out, he's going to help me demonstrate this exercise. Now we're
00:00:1400:00:19
going to go over some guidelines for how we cue this exercise and that's going to come
00:00:1900:00:26
down to form, eccentric load, amortisation phase being quick,
00:00:2600:00:31
and then landing soft. So just to get started when we talk about form Jeremy's
00:00:3100:00:34
going to set up like he's doing a good squat. Now you know what a squat should
00:00:3400:00:37
would look like, feet parallel, we're going to keep those feet underneath
00:00:3700:00:41
our hips, everything should be aligned. If you're doing power training with
00:00:4100:00:45
somebody this is not the time to all of a sudden have to correct all of those
00:00:4500:00:49
like knees bow in, or an excessive forward lean, hopefully you guys have corrected
00:00:4900:00:55
some of that on the way to progressing somebody here. Now when it comes to power
00:00:5500:01:00
training we have to start talking about eccentric loading, which how do we eccentrically
00:01:0000:01:05
load a box jump? Well the eccentric is on the way down so I want
00:01:0500:01:10
Jeremy to concentrate on bringing his arms down as he goes down, this is a very
00:01:1000:01:13
simple mistake I see in the gym a lot so let's practice that a couple times. I
00:01:1300:01:16
want you to start with your hands up here and then your arms are going to go
00:01:1600:01:20
down as you go down, and up as you go up. Just that little bit of
00:01:2000:01:24
biomechanics let's do that like two or three times, down so that's the eccentric
00:01:2400:01:28
load he's loading all of his tissues on the way down, loading
00:01:2800:01:33
that arm swing, loading his glute max, quads and calves, that's going to help
00:01:3300:01:38
increase all of the elastic potential in those tissues so we can use it to get a
00:01:3800:01:44
better vertical item today. Now the next thing I want him to think about is a
00:01:4400:01:48
short of amortization phase, and that's just a technical term for the turnaround
00:01:4800:01:54
between eccentric and concentric. So the bottom Jay, I want you to spend as little
00:01:5400:01:57
time there as possible. So I want you to think about let's do the
00:01:5700:02:00
same thing, we're not going to jump yet, you're just going to bounce at the bottom.
00:02:0000:02:06
Down, there you go. So got that nice arm swing, notice his arms match the rest of
00:02:0600:02:11
his movement and he's bouncing at the bottom. The next thing we have to
00:02:1100:02:15
add and this is where we can start practicing actually jumping on to the
00:02:1500:02:18
box, because it's hard not to jump it on the box at this point,
00:02:1800:02:23
is power is all about speed. So I personally have got out of the habit of
00:02:2300:02:31
saying things like harder, higher, I find that cueing faster usually is
00:02:3100:02:34
what gets me what I want. So if I can take him through what we
00:02:3400:02:38
just went through, we went through form, he knows to spend as little time at the
00:02:3800:02:41
bottom as possible,, he knows where his arm swing mechanics should be for that
00:02:4100:02:48
eccentric loading, then all I have to do now is go okay start here and jump on
00:02:4800:02:53
the Box as fast as you can. Boom and it looks nice and easy when he does it. Now
00:02:5300:02:58
Jeremy is obviously very practiced right semi professional basketball player,
00:02:5800:03:04
very powerful athlete but you can kind of see how all of this stuff starts
00:03:0400:03:08
adding up. Now the last thing we need to add which comes in to kind of our
00:03:0800:03:13
control thing, and you guys have heard me talk about this on other videos is he
00:03:1300:03:18
needs to land softly. So I want you to start with your hands up here,
00:03:1800:03:22
we got that eccentric load, he's going to bounce at the bottom, he's going to explode
00:03:2200:03:29
as fast as he can and then I want him to go heel to toe like a ninja. Alright
00:03:2900:03:37
let's see it, nice alright and I'm going to have him hold at the top just for a
00:03:3700:03:40
little bit longer, I want you to be really really stable before you come
00:03:4000:03:45
down like you can hold it forever, alright so stick the landing. Nice hold, that was
00:03:4500:03:49
a little louder but at least now he's nice and stable, I know he's got the
00:03:4900:03:52
control. Remember power without control is nothing, it doesn't help in
00:03:5200:03:57
sports to be powerful but not controlled, that doesn't that doesn't make any sense.
00:03:5700:04:03
Let's do a couple more of these. Now the question always comes down to how would
00:04:0300:04:07
I progress this exercise and there's a couple directions to go, and then one
00:04:0700:04:11
particular direction that I want you to stay away from. So we could
00:04:1100:04:17
go with a higher box, but let's keep in mind that he should be able to land at
00:04:1700:04:23
worst in a squat position, and ideally we'd keep getting him closer and closer
00:04:2300:04:28
to landing almost straight legs and then going down into a squat.
00:04:2800:04:31
Our goal is to increase his vertical jump not
00:04:3100:04:34
increase how much he can flex his hip in the middle of a box jump, that doesn't
00:04:3400:04:39
help his vertical at all. So I could increase height, I could keep
00:04:3900:04:44
working on his mechanics for a little while before I even did that, make
00:04:4400:04:48
him work towards being able to almost straight leg this. We could also add
00:04:4800:04:53
different planes and start going into that stability kind of component of
00:04:5300:04:56
things, that control component of things. The thing that you want to stay away
00:04:5600:05:03
from, don't add weight, like weight vests just make you slower which
00:05:0300:05:07
then takes away from the speed component of this power training exercise. So let's
00:05:0700:05:11
show them a couple of the stability components because obviously we're not going
00:05:1100:05:15
to increase your vertical to be more straight legs right now, but let's go
00:05:1500:05:25
ahead and try to go from where you're at, to landing on one leg. Okay so
00:05:2500:05:29
that's a tough one for Jay, Jay hasn't done that before, remember it's just like when
00:05:2900:05:33
you land in your squat. So you tried to get both very very straight legged
00:05:3300:05:37
and land on one leg, just think about like landing in your squat form but
00:05:3700:05:40
you'd lift one leg. If you need to land in your squat form and then lift one leg
00:05:4000:05:47
so you know what it feels like. So this is a this is a good exercise for Jay, you
00:05:4700:05:50
can already see just by moving them a little bit of the stability
00:05:5000:05:54
factor he doesn't have as much control as he thinks he does jumping off the
00:05:5400:05:56
ground. He's coming actually a little bit this
00:05:5600:06:00
way when you jump off the ground, which is why he can't land on one leg and stay
00:06:0000:06:07
stable. Alright let's try the other leg. A little bit better but you can you
00:06:0700:06:10
get what I'm saying you can imagine like now he goes up for a layup, if he's
00:06:1000:06:14
shifting to the right every time he lays up the ball what's that going to do to his
00:06:1400:06:17
consistency, what's that going to do. Are you going to rim out rather than
00:06:1700:06:21
putting it right in the net. Alright so just to, you can relax for a second,
00:06:2100:06:25
so just to recap what we went through, you want to go through those
00:06:2500:06:29
five cues again for that? Okay so we started with hands up here,
00:06:2900:06:34
remember we need to load our tissues so we're going to go arms down as we go down, and
00:06:3400:06:39
then arms come up as we go up. Right and Jay has beautiful squat form here so
00:06:3900:06:44
with squat form he eccentrically loaded, and then I told him I want you to
00:06:4400:06:48
bounce at the bottom. So no time, no time is spent at the bottom of this, that's
00:06:4800:06:51
the amortisation phase. We want to shorten that down as much as possible so
00:06:5100:06:56
that we increase the amount of energy used for force production, and lose as
00:06:5600:07:01
little as possible as heat right and that plastic deformation of our
00:07:0100:07:07
connective tissues. Then last I start cueing him for speed, and then for
00:07:0700:07:12
landing mechanics he has to go soft and that all comes into the control
00:07:1200:07:18
component. So let's see one more, ready up, so he's going to bounce, speed, land