The Total Program
By Dr. Greg Shepard Box Jumping for height can be a great part of your plyometric program and total conditioning program. The concept is similar in going for a max in the weight room with the same benefits. Box Jumping is great to do as it bridges the gap between strength and explosive power. It is great to Squat 900 pounds but that alone does not insure explosive power. Box Jumping can help the muscular system contract more quickly and with greater force. The effect of Box Jumping is similar to the overload principle in weight training. As you gradually increase the resistance or the weight on the bar you will get stronger.
Likewise, when you gradually increase the heighth of your plyometric boxes, you will increase your explosive power and jumping ability. You can measure the increases and improvements in jumping ability in several ways. is to measure one’s vertical jump. you can also measure an athlete’s standing long jump, either for one jump or three successive jumps. Another way is to have an athlete jump up on a box. However, the benefits and the mental aspects are different than those of the vertical jump and standing long jump. Get a 36 inch box and place your athlete in front of it and say, “Go ahead! Jump up there!” I'll guarantee you, he won't do it right away. It’s a little scary.
He has to size things up. Self doubt will creep its ugly way into his mind. He won’t know or think he can. He thinks he might possibly get hurt. It would be kind of like looking at a 235 pound bar and being asked to clean it without prior experience. The adrenalin flows like a game situation. You see, the Vertical Jump and Standing Long Jump don’t fight back but the Box Jump does. For the average high school athlete beginning with a Box Jump of 20-24 inches is a comfortable height. With bigger overweight athletes, you may want to start with a 12 inch box. What you want is to be able to jump right up on a big box just like a panther: Explosively powerful, yet graceful and quick.
The average high school athlete with some training should be able to jump up on a 36 inch box with your elite athletes being able to jump up to 48 inches. My son in the 8th grade (5-7 1/2, 132 pounds) jumped to a 38 inch heigth. I couldn’t stop him smiling. I've seen a lot ot great mental things take place as the heighth of the boxes have gradually been raised. A super big benefit is the self concept and confidence factor. You'll get statements like, “Wow! I never thought I could do that!” As far as I’m concerned, that makes Box Jumping worth the effort with that benefit alone. Continued on next page Marcus Lockridge, a strong safety and fullback, made 48!
Football Coach Bob Yancey had Greg Shepard Tony Grant of Statesboro High School in Georgia demonstrates his form on a 48 inch Box Jump.
Tony is one of the premier Running Backs in the state, and also state Shot Put Champion.
A beautiful set up for Plyometric Box Jumping in the Statesboro High School weight room. Notice the pieces of carpet attached to the boxes to protect an athlete’s shins. Football Coach Steve Brooks also had Greg Tony completes his 48 inch Box Jump.
Clinic.
* Special Design for High Schools. « Has the Correct Height and Adjustability Levels for Beginners to Advanced Athletes.
* Adjusts to Many Different Heights for Correct Progressive Growth.
Don’t Do Plyometrics The Wrong Way Learn it the Right Way with the BFS Plyometric Box Jumping Video, Available with the BFS Boxes.
.
From BFS Magazine — Fall 1989. Part of the BFS Magazine Archive (1980–2014).
