Box Jack Plyometric Exercises

Video Transcript

"KIRK VICKERS: The next movement that we're going to do is another plyometric drill. This is a fairly dynamic drill. We're going to incorporate some upper body and some lower body with this particular drill. I've got a couple of training aids with me today. I've got a four-pound medicine ball and we've got a box here today. What we want to do is we want to straddle the box. Again, always hip loaded--dropping down into the hips, not letting our knees--dropping into our knees forward. A lot of people want to do this, go in a knee-forward or forward-loading position. Reverse load, touch the ball down. We're going to do an explosive dynamic movement. We're going to jump in the air as the ball comes over head and then drop back down. We call that a box jack. It should be light and quiet. Again, look for the position of the feet when they come on the box. Make sure that when we're in the air, that we're not arching our back. Nice and stable through this position, bring the shoulders up as far up over head as we can. I'll demonstrate that again for you. If we pick up the speed, we're going to obviously pick up the intensity as you can tell by my breathing."