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