Name: Single Leg Box Jump
Uploaded: 2023-04-26T01:00:27.000Z
Duration: 7 min 22 s

English captions

https://stream.mux.com/OkCPUocKBy3CEuOrVMYVirS2W02p00sQBr015XIFNjdy8o.m3u8

Learn how to properly perform the single-leg box jump in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on jump mechanics, landing mechanics, and coordinated eccentric-to-concentric sequencing (including progressions and regressions) to safely develop power, agility, and balance. Enhance unilateral explosiveness, movement efficiency, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve single-leg jump mechanics, refine landing control, and master this advanced plyometric training drill.

Introduction to Reactive Stability Exercises

One-Legged Box Jump Technique

Progressions: Frontal and Transverse Plane

Cautions of Increasing Box Height

Impacts on Performance and Control

Single Leg Box Jump

This is Brent of the Brookbush Institute, and in this video we're bringing you more power stability, or reactive stability, exercises on this continued mission to bring control to our explosive exercise regimen. Power is only important, it's only effective, it only has an effect on performance if the athlete has the ability to accurately dispense that force, stabilize that force, and eccentrically decelerate that force. So, I'm going to have my friend, Brian, come out here. He's going to demonstrate a very simple progression that is often not recommended, very under- recommended. So, we're going to take this box jump, and instead we're going to do it on one leg. Right, how often do athletes jump off of one leg? Probably as often or more often than they jump off both legs, but they never practice it in here. So we're going to go ahead and start with the same cues we'd start with a normal box jump. So you're going to start in that upright position, hands up, because I want him to be able to load that you eccentric phase, right, and then a quick amortisation phase, and explode upward. The only difference is you notice he lifted his leg. That's it, all the other form cues stay the same. Now, when you land, heel to toe, soft landing. You ready? Good, that was pretty good. He landed a little flat-footed. I do like my my athletes, my clients, my patients to try to work on heel to toe to get that soft roll back. Much better, let's go even softer, right. Power exercises are to be seen and not heard. I want you to sound like a ninja. That was still a little flat-footed. Let's give you one more, and this time stay. Remember, we're working on accuracy, so as I get through all those cues, getting him back to a good-looking box jump. If we're doing this progression, our primary focus is to be able to land accurately, softly, and stabilize. He should be able to get up here and stay in this position forever, and then he can step down and start working on his next repetition. What I don't want is the controlled falling, where I see somebody land on one leg, and then they just kind of fall over and do the next rep. That's not all though, guys. So, this is a good start, notice that you got the one legged box jump down pretty good in the sagittal plane, but we don't only move in the sagittal plane. So progressions for this exercise are frontal and transverse planes. I'm going to have you face the camera. Now, I'm going  to make one little caveat to this exercise. These frontal and transverse plane progressions get a little scary, because you're not facing the box, you're not looking directly at the box that you're jumping on. If I'm going to put this exercise in somebody's program, it's because I have faith that they are a good enough athlete that if they were to catch the lip of this box, they would recover without doing too much damage to themselves. Keep that in mind. There's risk with all exercise, but I obviously wouldn't do this with my mom who I think might catch the lip of the box and then fall over and really hurt herself. That's a bad idea. Brian's already caught the lip of the box couple times since we've been practicing, and he just steps right over the box. We're fine. This is going to happen as we get used to these exercises. Are you ready? Stabilize, stabilize, stabilize. Nice job. And for this one, guys, you could make an argument of jumping off either leg. So it can be left leg to left leg, or in this case, standing on the right side of the box, you could've gone right leg to right leg landing. That's that's also frontal plane. Almost, almost. You almost have that stabilized. It was good though, something for you to practice a little bit. Now transverse plane, you're going to start facing the camera and then end facing this way. Once again, heel to toe soft landing. That was a little flat-footed, I think you can do better get. You're getting this down. I like this. Almost, almost. Maybe this is the one Brian's got to work on a little bit maybe this is the one we should leave in his program for a couple weeks before we do any further progressions. That was really good. And again, we could go left leg or right leg from this side, because this is kind of like that turning out thing you just did. And then if we were on right leg, we kind of have that turning in thing. But we do both in sports, so either way, you want to work both legs into that progression from both sides of the box. Now, I do want to make the point, notice this box is fairly low. Brian is definitely capable of a 30 inch box jump, no problem. When you switch from two legged box jumps to a single leg box jump, the amount of force it takes that you have to generate off one leg, it's going to seem pretty rough. It's kind of analogous to going from a two legged back squat to a pistol squat. It just feels like that much more weight, because lifting twice as much body weight on one leg maybe. It takes a lot to get that up. Be careful before you start upping in this box. Start low, master it. Add a few inches at a time. These soft plyo boxes, which you can see in the corner here, sometimes come in handy for stuff like this, especially if you're falling over and you're catching the box a little bit. It's nice to have a soft surface. The downside, of course, which is why we switched to this, is it's very hard to stabilize when you land on a soft box. Thank you, Brian, that was really nice technique on those. I hope you guys get a nice little jump in your performance going from a two legged box jump to a single a box jump. Really work on that control. And then if you'd like, retest yourself on a two legged box jump. Chances are if you master this, that two legged box jump is not going to seem difficult at all. I also want to hear about how you feel playing your sport after practicing these for four to six weeks. I think you'll find that your cuts are a little bit better, your jump shot's a little bit more accurate, because you're able to control that power output. I look forward to hearing from you guys about how you use this exercise and the results you're getting.

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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

This exercise uses the same form as a "Box Jump" but is performed on a single leg.

Note, this progression is deceptively challenging. Keep in mind that the exercise both reduces the base of support and DOUBLES the load.

Single Leg Box Jump

Single Leg Jump Rope in a Box

Kill The Trainer Game: Single Leg Balance Reactive Drill

Lateral Hop To Single Leg Box Jump

Lateral Hop To Vertical To Balance

Hop Down to Single Leg Touchdown to Balance

Hop Down to Stabilization

Core (Transverse Abdominis) Reactive Integration - Crunch & Catch

Modified Mountain Climbers for Core Reactive Stabilization

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