Strength and Conditioning: Box Jumps

Originally Published in: Complete Conditioning for Lacrosse

Provided by: Human Kinetics

BOX JUMP

The box jump is a great tool for working on double-leg explosiveness. Training with box jumps improves the vertical and broad jumps and helps improve on-field speed by simulating the sudden burst of speed from a stationary position.

Purpose

This exercise develops lower-body explosiveness.

Equipment

12- to 32-inch (30-80 cm) box

Setup

Stand with the feet approximately shoulder-width apart in front of a box.

Procedure

• Shift the weight back to the heels, flexing at the knee and hip joints slightly. Bring the hands back through the hips (figure 4.52a).

• Keep the back flat and core muscles tightened at all times.

• Drive the hands forward and jump (figure 4.52b), extending the knee and hip joints rapidly.

• Land on box with both feet flat, the knees and hips slightly flexed, and the chest up (figure 4.52c). The objective is to land without a heavy impact.

• Step off the box and repeat.

SINGLE-LEG POWER HOP

Single-leg power hops are a great way to train the initial push phase of linear running motion. The athlete can maximize leg power and work on getting full extension of the top leg while maintaining great upper-body running form.

Purpose

This exercise promotes single-leg explosiveness, balance, and body control.

Equipment

12- to 18-inch (30-45 cm) box

Setup

Stand with one foot on the edge of a box and the opposite foot on the floor (figure 4.53a). Focus the body weight primarily on the front foot. The toes of the front foot should be in front of the knee in the start position and the elbows should be fixed at 90 degrees.

Procedure

• With the chest upright, drive off of the top foot into the air and extend the top knee to full capacity, lifting the foot off of the box if possible (figure 4.53b).

• The elbows should remain fixed at 90-degree angles, with rotation occurring at the shoulder joint and the hands driving down through the hips, much like when running forward.

• Lower to the starting position until balance is achieved and repeat for the prescribed number of reps.

• Repeat with the opposite foot.