Official Site of the James Madison University Strength & Conditioning Program

 

 

A. BOX CROSS HOPS

Purpose: To develop explosiveness, vertical jump and foot speed.

Procedure:

  1. Stand to the side of a 12"-18" box with both feet together.
  2. Begin by hopping on to the box then off the other side.
  3. Hop back up and over.
  4. Repeat.

Key points:

  1. Keep your feet together.
  2. Swing your arms explosively to help propel you upward.
  3. Explode off the ground as quickly as possible.
  4. Perform the series under control, as fast as possible.

Variations:

  1. Perform a 90-degree turn each jump.
  2. Perform a 180-degree turn each jump.
  3. Perform single leg box cross hops (Level B Exercise).

 

A. BOX STEP-UP AND JUMP

Purpose: To build leg strength and improve vertical jump.

Procedure:

  1. Place an 18" box in front of you.
  2. Place your right foot on top of the box.
  3. Push off with your right foot and jump into the air.
  4. Land in the same position as you started.
  5. Perform the set then alternate legs.

Key Points:

  1. Get as high as possible.
  2. Use your arms to help you explode up.

Variations:

  1. Perform with dumbbells (Level B Exercise).
  2. Turn 180-degrees in the air and land on opposite side of box (Level B Exercise).

© 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