Reign Superior Athletics

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 #3 - Single Leg Box Jumps

Single Leg Box Jumps - This exercise is a mid-level explosive jump or plyometric that is great for athletes to develop explosive power. This is a great exercise for athletes, and can be easily implemented into a youth athlete's strength and conditioning program Find a box that comes up to your kneecap or one that is appropriate to skill level. Explode off of one leg, and land on the opposite foot as softly as possible. Knee should stay in line with your middle toe upon landing.

Prior to implementing this exercise into a youth athlete’s program, be sure they have developed competency to jump and land under control from a two footed jump first.  This way the athlete can properly demonstrate the ability to adequately decelerate from two legs prior to progressing to a single leg explosive activity.

It also acts as a great preventative exercise because it teaches the athlete to decelerate dynamic forces under control. This is why the athlete should focus on trying to land as softly as possible absorbing forces on their opposite leg.

Be sure to keep the reps fairly low here 3-6 reps per leg to allow for recovery, maximal exertion during exercise, and solid technique. The amount of sets will be dependent on the athletes fitness levels and the goal they are trying to accomplish from the particular workout.

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.