The field bounce is a plyometric exercise that’s utilized by strength, energy, fitness, and sports activities athletes to enhance decrease physique energy and explosiveness. While most of us are conversant in the field bounce, it can be crucial to perceive the advantages and how to combine these successfully inside a training program. Note, that the under article is specializing in performing field jumps with the first aim of enhance pressure output, explosiveness, and athleticism, NOT merely performing AMRAPs of field jumps at submaximal weights for fitness WODs/functions.
In this text we are going to talk about:
- The Importance of Box Jumps (for Strength, Power, and Sports Athletes)
- How to Integrate Box Jumps Into Your Program
- 10 Box Jump Variations You Should Try
Why Train Box Jumps (and different Plyometrics)?
Box jumps are a type of plyometric training, which has been proven to enhance fee of pressure improvement and explosiveness. Strength athletes can make the most of plyometric is to enhance fee of pressure improvement to assist speed up heavy masses, particularly throughout phases the place acceleration might drop (plyometrics to increase deadlifts strength, and many others). Similarly, energy athletes can use plyometrics to train the neurological and physiological methods for ballistic actions resembling jerks, cleans, and snatches.
How to Integrate Box Jumps / Plyometrics Training Into Your Program?
Training plyometrics; such because the ten (10) field bounce variations under, will be built-in in almost all strength, energy, fitness, and sports activities packages (and ought to be). Below are three most important segments inside a training program that plyometric work and the under field bounce variations will be built-in to guarantee effectiveness of training.
Adding field jumps and different plyometrics inside you training program is useful for almost each athlete, nonetheless doing them in a non-fatigued state can also be key (no less than for most people). While there are some strategies which have plyometrics occurring throughout pre-exhausted states, it’s typically advisable that lifters carry out extra neurologically demanding and energy based mostly actions earlier than strength and conditioning segments. Warm-ups are a very good place to program field leaping variations as they can be utilized to enhance muscle excitation and pressure outputs and be achieved in non-fatigued state to successfully goal the nuerological methods (fairly than be restricted by neural and muscle fatigue).
Post Activation Potentiation Training (PAP)
Post activation potentiation (PAP) training has been mentioned in depth in earlier articles, and has been proven to enhance decrease physique energy. This is finished by pairing a strength motion achieved at comparatively excessive depth with a plyometric leaping motion (just like the ten variations under). Be certain to learn the above article for a full PAP description and instance exercise of strength and leaping pairings.
Some coaches might decide to train pace and power-based actions on someday, as to goal the ability/acceleration outlined methods in a non-fatigued state. This will be an efficient approach to construct explosiveness in periods the place an athlete can also be engaged on constructing maximal strength.
Sets and Reps
It is advisable that for many maximal explosive repetitions, that whole jumps per day are saved inside the 8-15 vary. Sets ought to be achieved between 1-3 repetitions. Note that these are my basic suggestions IF your aim is maximal pressure output and explosiveness.
10 Box Jump Variations to Boost Strength, Explosiveness, and Athleticism
Below are ten field bounce variations that can be utilized in most strength, energy, and training packages to construct total leg explosiveness and enhance basic athleticism.
Countermovement Box Jump
The countermovement field bounce is carried out by having the lifter start of their standing place, with the palms straight overhead. The countermovement is when an athlete throws the palms down and again, in the direction of the heels whereas concurrently loading the hamstrings and hips as in the event that they have been going to carry out a squat. Once they attain the tip of the countermovement, they want to deal with explosively altering instructions and leaping, minimizing the delay between the countermovement and the bounce.
This field bounce variation can improve a lifter’s fee of pressure improvement and enhance neurological excitation features obligatory for maximal recruitment and explosiveness.
Static Box Jump
Static field jumps are achieved to pressure a lifter to enhance decrease physique explosiveness with minimal stretch reflex. In doing so, lifters should concentrically contract the quadriceps and glutes extra forcefully. This can also be a very good variation to simplify the leaping motion, as higher quantities of coordination are wanted throughout countermovement field jumps and different superior variations.
To carry out this, start within the squatted place, and pause for just a few seconds. Once prepared, explosively bounce onto a field, touchdown in a ½ squat.
Seated Box Jump
Seated field jumps are a type of static field jumps, because the negate a lifter’s capacity to make the most of the ditch shortening cycle. In doing so, the lifter enhance concentric energy of the quadriceps and glutes. This can also be useful for people who might have ranges of movement the place they’ve sticking factors and/or lack explosiveness.
To carry out this, merely start by being seated on a field (of any height) and bounce onto one other, being certain to decrease any rocking to acquire momentum.
Depth drops are key plyometric variations to assist lifter’s be taught and reinforce correct touchdown mechanics and construct stronger basis for leaping. They are efficient at rising eccentric management and coordination of the hamstring muscle groups whereas rising a lifter’s capacity to promote greater quantities of pressure AND soak up extra pressure safely (higher touchdown positions).
To do that, have a lifter stand on a 12-18 inch field. When prepared, step of the field and land onto each ft, absorbing one’s physique weight with the leg muscle groups because the assume a squatted place.
Depth Drop to Box Jump
This is a mix of the depth bounce and the countermovement field bounce, and is very efficient for rising floor response pressure. By combining the depth drop with the field bounce, you enable a lifter to harness the elevated kinetic power from the eccentric loading of the motion and develop higher capacities to transition into the reactive and concentric phases of the bounce. In quick, this mix can enhance bounce height and take off velocities equating to a extra explosive athlete.
Weighted Box Jump
Like most weighted exercises, the aim is to enhance strength and pressure manufacturing. When we do weight plyometric actions like field jumps nonetheless, we should pay attention to the actual fact the utilizing too heavy of masses is counter-productive; as it may possibly alter the leaping mechanics obligatory to transfer explosively. That mentioned, utilizing a flippantly weight vest (5-10 lbs) or just holding a medication ball within the entrance of the physique will be greater than sufficient loading to influence a lifter simply sufficient to pressure them to produce extra pressure into the ground with out manipulating leaping mechanics/method. Resistance bands and harnesses can be utilized in weighted leaping conditions, nonetheless this isn’t suggested when pairing with field jumps (use solely with weighted vertical and/or broad jumps for security functions).
Hurdle Hops to Broad Jump
Similarly to the field bounce variation above, the hurdle hop to field bounce has the lifter carry out a sequence of transferring jumps over hurdles (which might vary from small outlets to giant hurdles) with a field located on the finish of the hurdles. When they method the field, they’re to react and bounce vertically in order that they land on the field. This will help a lifter enhance fee of pressure manufacturing and floor response pressure, which is essential for maximal explosiveness and elasticity.
Single Leg Box Jump (land on each ft)
Like most exercises, unilateral training is all the time necessary. The single-legged field bounce is finished by having a lifter bounce off of 1 foot, both from a static or countermovement place, and land with each ft on the field. This can also be referred to as a 1-2 Box Jump, which means the lifter jumps off one foot and lands on two. Like the one-step approached field bounce, coaches ought to be certain to have athlete train each legs equally.
1-Step Box Jump
One-step field jumps has a lifter method the field bounce by moving into the motion, which permits for them to acquire momentum as they method the bounce. This is finished by taking one step with a lead foot, then stepping the again foot in line, going instantly right into a double leg takeoff. This is very relevant for sports activities athletes who typically bounce whereas coming from a ahead transferring conditions. When doing this, be certain to have the lifter swap lead legs as they method the jumps to construct symmetry between each side of the physique.
Broad Jump to Box Jump
This is one other mixture leaping exercise that mixes a broad bounce right into a field bounce. This is finished by having a lifter start just a few ft away from a field in order that they will carry out a broad bounce, land close to the field, and then go instantly into that field bounce. This is an effective approach to add selection and complexity to a leaping program, and will help to enhance a lifter’s proprioception and each horizontal and vertical leaping talents.
Want More Jumping Articles?
Check out the article under for extra plyometric based mostly exercises and exercises!