Plyometrics

The #1 Box Jump You Are Not Doing

Whats going on everyone. In effort to try to provide more information to the public on specific training for athletes I am going to be starting to post 1-2 videos per week on the topic. On the video it says "Athlete Workout Wednesday". Decided to keep it short with "Athlete Workout, Episode 1". Be sure to subscribe to the youtube channel to get updates if you'd like, and hope you find these useful!

Today I wanted to share with you my #1 box jump variation that most athletes are not doing. I call this box jump variation the "drop step box jump". This is because it looks like a basketball player about to throw down a nasty dunk on somebody. 

The reason why I am such a fan of this exercises is because after mastering a simple box jump, the prerequisite level for performing this type of box jump or plyometric is fairly low. Now I will always say an athlete should establish a foundational level of strength before performing any type of box jump. But once that is accomplished, this exercise can be progressed to fairly quickly. 

Its a nice exercise because it gets that athlete to start utilizing momentum and the stretch shortening cycle by adding in the step. By making it a drop step it will add coordination to the mix. You may notice one side easier or more explosive than the other. Finally by opening the hip and rotating the leg it will bias more hip rotation and load the hip greater for a more explosive exercise.

3 Beginner Plyos That Safely Build Explosive Power

On Track Physical Therapy's latest article featured on STACK.com. Demonstrating three exercises that are essential for beginners when first implementing a plyometric program to build explosive power for athletes. Check it out here: 

http://www.stack.com/a/3-beginner-plyos-that-safely-build-explosive-power.

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.

Exercises For Athletes #1 - Drop Jump Landing

The Drop Jump Landing is a entry level exercise to shock plyometric training. It teaches an athlete how to decelerate and absorb forces. The best athletes all have the ability to quickly absorb and transmit a high amount of force over a short period of time. This exercise can also be used for injury prevention. It is commonly included in ACL prevention programs because research has shown that a possible cause for non-contact injury is the lack of ability to absorb a large amount of force in a short period of time. This exercise should be programmed into a youth athlete's training routine in addition to some sort of squat variation. An athletes' training superset may look something like this: A) Box Squat 4 x 5  B) Drop Jump Landing 4 x 2.