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.
Track Field Training How to Jump Higher Plyometric Depth Jump
Hi I'm Les Whitley. I would like to talk toyou right now about using the plyometric jump in order to help you jump higher. The plyometricdepth jump starts by you starting on a box of a selected height that you are comfortablewith. Not starting with a box that is too high especially at the beginning because asyour muscles begin to adapt then you can go a little bit higher. The techniques, positionsand landing become extremely important especially when you are pushing forces into the groundas well as absorbing forces of gravity. Begin by selecting a box that you are comfortablewith you will actually step off the box, absorb the force of your land by ending in a goodpositions. Stepping off the box, landing in
a good position, knees should follow the samedirection as the toes. The hips will bend, the knees will bend, the ankles will bendto absorb the force of that jump. The next phase of that will be incorporating otherjumps into the training to maximize your performance in learning to jump higher. It is great tojump high but landing becomes equally as important to avoid injuries. So maintaining good techniquewhen implementing something like the box step jump. As you begin to increase your verticaljump or any other jump training for that matter, be safe, err on the side of caution but trainsmart.