8/4: Purpose: The plyometric box jump is a great exercise to use when training for explosive jumping and speed training which can be transferred into a multitude of sports and fitness activities. Plyo Box Jumping is a critical aspect of plyometric training because the exercises are designed to specifically train the eccentric contraction phase of a muscle's action.
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Begin with one foot on the lateral edge of the box, toe pointed straight ahead. Make sure that your knee does not go in front of your toes. The foot on the ground should be slightly behind the foot on the box with a slight bend in the knee, toes pointed straight ahead. Squeeze the glute on this side. Arms can start at your side. |
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Begin the movement by pressing through the heel of the foot on the box enough to lift your body into the air while switching foot positioning. Pressing through the heel during lift off will allow contraction of the glute muscle while minimizing any strain on the front of the knee. Bring both arms back as you begin lift off and bring them all the way above your head at the height of your jump. |
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You should land in the same position as the starting position with the toes pointed straight ahead, the knee should be behind the toes and the glute should be contracted on the leg that is on the floor. Arms can return to your side upon landing. |
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