Low Level Box Jump Plyometric Exercises

Video Transcript

"KIRK VICKERS: This next movement is going to be a plyometric movement. We're going to start off with a very low-level plyometric. Plyometrics, again, is another misused term that I think everybody talks about all these box jumps. And box jumps are one form of plyometrics. Walking is really a plyometrics. It's deceleration and acceleration and creating load and capturing load and impact in the body. I'm going to show you how to properly do a box jump. We're going to start off with low level. Never start off with a very high-level box. This is about a 6-inch, 6- to 8-inch box. What we're going to do is we're going to start off--I'll step in front of the box. We're going to have a nice base and nice position. We want to sit back, slight bending my knees, sit back into my hips so slightly bent. This is what we call our power position to start this particular motion. We're going to go here, spread our feet. We're going to jump on to the box. What we should find is that it should be fairly quiet. We call that dampening. We don't want a lot of noise when we come up. That means, we're transferring loads equally throughout all the joints in the body and we're receiving that load properly. Again, I'll show you from this side, good position, jump up and it's very quiet. What we're looking for: Are the feet in straight position? Do we toe-out? Do we toe-in? Those are compensations. Those are making the movement easier but creating more stress, more load and less power to that position. If we want to gain all the power, we need to come back into this neutral power position. That's where we can generate a lot of power and a lot of strength. As we get better with that, we can do more repetition and build to higher-level boxes."