5.25.17

Building Explosiveness with Box Jumps

By: Travelle Gaines

Explosiveness. This trait is something that every athlete looks to improve in their training, no matter what sport they play.

Looking to make the big hit, get the best start off of the blocks on the track, dunk over your defender, or make a leaping catch? Then working on your explosiveness is crucial.

This is where box jumps and single-leg box jumps come in handy as a simple training drill you can add into your daily routine.

Box jumps are a great way to work on speed. The way to get faster is by boosting stride length and stride frequency, and the best way to help stride frequency is doing plyometrics, specifically box jumps.

As you move up from 12 to 24 to 36 inches of box height, this exercise becomes a clear measuring stick for how you are doing in building your explosiveness.

Box Jump Instructions – 3 sets x 5 reps

  1. Place the correct size box for your skill level a foot or so in front of you.
  2. Squat back, load up, explode up, push your arms out, and jump with both feet onto the box.
  3. Land safely, stand up, and step off the box one foot at a time before repeating.

After you master the two foot box jump, the next step is the single leg box jump. This exercise is similar, but tougher as you are doing it all on one leg.

Single-leg Box Jump Instructions – 3 sets x 5 reps

  1. Place the correct size box for your skill level a foot or so in front of you.
  2. Squat back on one foot, load up, explode up, push your arms out, and jump with one foot onto the box.
  3. Land safely, stand up on both feet, and step off the box one foot at a time before repeating.
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