Box jumps and other plyometrics were used by Soviet strength coaches to increase explosiveness — as you squat down to jump, your muscles and ligaments store energy for a powerful release as you jump up, which is called the “stretch shortening cycle.” By jumping onto a box, you’ll reduce the landing forces that occur if you had to come all the way back to the ground.
Do 3-5 reps on box jumps. Why? You don’t want to create fatigue; instead, you want to have 3 to 5 max-effort jumps while getting complete recovery in between sets.
How to do it:
While facing a tall box, keep your knees soft, sit backward, and explode onto the box. Land on your mid-foot and in the same position you jumped from (it should look like a half-squat). Also, land as quietly as you can — it’s easier on your joints and it improves your ability to decelerate, thus improving your acceleration, too.Back to top