Jump Training

Seated Box Jumps

This exercise is great for early stages when first starting to implement a plyometric program with an athlete. It also serves as a good late stage rehabilitation exercise for athletes (especially ACL rehab). For more advanced athletes, this can be a good alternative to high impact plyometric training at certain periods during their training programs.

Seated Box Jump - Starting the exercise in a seated position takes away the countermovement to the jump (when the athlete dips the hips down prior to actually jumping). This allows you to focus on explosive jumping power and more importantly on landing mechanics.

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Is Plyometric Training Causing you knee Pain?

On Track PT and Performance featured this week on John Rusin Fitness Systems. In this article we go over how to keep your knees happy if your sport or training involves a lot of plyometric activity. Be sure to check it out and share it with a friend! 

Exercises for Athletes #4 - Box Jump with Drop Step

Box Jumps with Drop Step - This is a mid level plyometric exercise that is excellent for building and displaying vertical jump power. More specifically it is a great exercise to develop your two foot jumping capabilities. In addition to squats and deadlifts, this exercise can make significant changes to increase your vertical. By performing a drop step you are creating a more dynamic environment for the athlete by allowing them to perform a quick counter movement prior to jumping. It will also teach the athlete how to properly gather their feet prior to jumping which is very applicable to many sports.

Find a box that is appropriate to skill level. While facing sideways to the box, perform a quarter turn by first moving your inside foot followed by the outside foot. Explode up to the box, land under control with both knees in line with your middle toe.