Plyometrics Training Exercises Low Level Box Jump Plyometric Exercises
KIRK VICKERS: This next movement is goingto be a plyometric movement. We're going to start off with a very lowlevel plyometric.Plyometrics, again, is another misused term that I think everybody talks about all thesebox jumps. And box jumps are one form of plyometrics. Walking is really a plyometrics. It's decelerationand acceleration and creating load and capturing load and impact in the body. I'm going toshow you how to properly do a box jump. We're going to start off with low level. Never startoff with a very highlevel box. This is about a 6inch, 6 to 8inch box. What we're goingto do is we're going to start offI'll step in front of the box. We're going to have anice base and nice position. We want to sit
back, slight bending my knees, sit back intomy hips so slightly bent. This is what we call our power position to start this particularmotion. We're going to go here, spread our feet. We're going to jump on to the box. Whatwe should find is that it should be fairly quiet. We call that dampening. We don't wanta lot of noise when we come up. That means, we're transferring loads equally throughoutall the joints in the body and we're receiving that load properly. Again, I'll show you fromthis side, good position, jump up and it's very quiet. What we're looking for: Are thefeet in straight positioné Do we toeouté Do we toeiné Those are compensations. Thoseare making the movement easier but creating
more stress, more load and less power to thatposition. If we want to gain all the power, we need to come back into this neutral powerposition. That's where we can generate a lot of power and a lot of strength. As we getbetter with that, we can do more repetition and build to higherlevel boxes.