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Official Site of the James Madison University Strength & Conditioning Program

A. BOX CROSS JUMPS – SPEED

Purpose: To develop explosiveness and footwork speed.

Procedure:

Stand astride a 12" box or bench.

Place your right foot on top of the box and your left foot at the side of the box.

Jump up and over the box so your right foot strikes the ground and your left foot is now on top of the box.

Key Points:

Make sure your feet strike the ground and the box at approximately the same time.
As soon as your foot strikes the ground explode back over the box.
Keep your body low. You are going for lateral speed here, not vertical height.

A. BOX CROSS JUMPS – VERTICAL

Purpose: To develop explosiveness and jumping power.

Procedure:

Stand astride a 12"- 18" box or bench.

Place your left foot on top of the box and your right foot at the side of the box.

Jump up and over the box so your left foot strikes the ground and your right foot is now on top of the box.

Key Points:

Make sure you bend your knees and cushion your landing.
As soon as your foot strikes the ground explode back over the box.
Launch yourself as vertically high as possible, you are going for height not speed.

Number of visitors since 9/15/04

This is the official website of the James Madison University Strength & Conditioning program.

Please direct any comments or questions to Greg Werner, Director of Strength & Conditioning.

Date this site was last updated 09/29/2008 10:04:05 PM