Official Site of the James Madison University Strength & Conditioning Program

 

 

 

A. BOX JUMPS

Purpose: To develop explosiveness and increase vertical jump.

Procedure:

  1. Stand facing an 12"-18" box.
  2. Keeping your feet together, jump up onto the box.
  3. Immediately hop back down and then explode back up in one movement.
  4. Repeat the jump.

Key points:

  1. Bends your knees then explode up.
  2. Use your arms explosively to help propel you up.
  3. Push off your toes.

Variations:

  1. Move on to higher boxes of 24" – 48". On the higher boxes always step down do not jump.

B. DEPTH JUMPS

Purpose: To develop lower body power and explosiveness.

Procedure:

  1. Stand on top of a 12" box.
  2. Place an 12"-18" box about two YDS in front.
  3. Drop down off the 12" box landing with your feet close together.
  4. Explode up onto the 12"-18" box and stick your landing.
  5. Step down and repeat the jump.

Key Points:

  1. Keep your feet close together when landing on the ground or on the box.
  2. Bend your knees when landing on the ground and use your arms to help you explode up.
  3. Spend as little time as possible on the ground, imagine the ground as hot coals.
  4. As you land on the box stand upright.

Variations:

  1. Progress to higher boxes. 18" box on to 24" – 48" boxes.

© Copyright 2004 Gregory A. Werner

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 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

© Copyright 2004-08, Gregory A. Werner