Name: Box Jump
Uploaded: 2023-04-23T07:03:46.000Z
Duration: 7 min 32 s

English captions

https://stream.mux.com/NTnM6OOQDsa31jde6D4AQgIhJMuT00EdDfI00elgJctis.m3u8

Learn how to properly perform the box jump in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on jumping mechanics, landing technique, and exercise modifications (including progressions and regressions) to safely build lower body power and vertical jumping height. Improve glute, quadriceps, and calf engagement while enhancing coordination, balance, and explosive performance. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to optimize power output, prevent injury, and master proper jump technique.

Introduction to Box Jump Mechanics

Eccentric Load and Arm Swing

Amortization Phase and Speed Training

Soft Landing and Control Techniques

Progression Strategies for Box Jumps

Stability Challenges and Single-Leg Landings

Recap of Key Cues for Effective Box Jumps

Box Jump

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

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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

Selection and progression of power exercises based on kinetic, neuromuscular measures, time to stabilization, mean sum peak power, ankle joint peak power, knee joint peak power, and hip joint peak power. Exercise comparison of single-leg jumps, box jumps, tuck jumps, depth jumps, countermovement jumps, squat jumps, and cone hops in National Collegiate Athletic Association (NCAA) division 1 swimmers, soccer, lacrosse, and recreational sports athletes.

Lower Extremity Power Exercise Intensity: Part 2

Selection and progression of power exercises based on ground reaction forces, peak force, landing impulse, EMG, and explosiveness. Exercise comparison of single-leg jumps, box jumps, tuck jumps, depth jumps, countermovement jumps, squat jumps, and cone hops in National Collegiate Athletic Association (NCAA) division 1 volleyball, track and field, and wrestling athletes.

Lower Extremity Power Exercise Intensity: Part 1

Start this exercise with good alignment; the same alignment that might be expected during a squat (see notes on "Alignment Cues" above).

Start with the hands over-head (elbows flexed) in preparation for arm swing.

Eccentric load is created by a quick descent into a quarter-squat or half-squat, while simultaneously throwing the elbows down and back.

Note, squat depth will be determined by the athlete's comfort and performance. Generally, depth does not exceed a half-squat.

The bottom of the squat and the end of arm swing should occur simultaneously, with the intent of "bouncing" out of the bottom position as quickly as possible (the amortization phase).

As the arms come forward, the athlete should press ballistically into the floor, trying to fully extend the legs, through plantar flexion, leaving the ground from the metatarsal heads (balls of the feet).

The athlete's focus should be height, attempting to soar over the box, as if trying to land on top of the box with nearly straight legs (not in a hip flexed position).

Keep in mind that vertical jump height is the vertical displacement of an individual's center of mass, allowing them to reach higher, stay in the air longer, or jump over an obstacle during sport. Most sports will not benefit from an athlete's ability to ballistically hip flex, pull their feet onto a box, and/or land in a deep squat position. Often, individuals who perform the "ballistic hip flexion version of a box jump" do not have an impressive vertical jump and reach test scores.

Landing should occur with the least amount of sound possible by absorbing force with a smooth heel-to-toe rock and descent into a quarter or half-squat position.

It may be appropriate to land ball-of-foot-to-heel if attempting frontal plane box jumps (or jumping straight-up-and-down without a box); however, forward momentum, as exhibited during sagittal or transverse plane box jumps, should be decelerated with a heel-to-ball-of-foot landing to aid in optimizing ankle kinematics.

Step down off the box and repeat. Do not allow athletes to jump backward off the box. Jumping backward off a box is wasted foot contacts that are unlikely to aid in performance and may increase the risk of injury (e.g. calf strain or Achilles tendon injuries).

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