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3/16/2012 10:38:28 AM -
Weighted Box Jumping

The box jump has long been a staple in mine and my athletes training. It is very simple to teach and execute and does a great job of developing rate of force development and coordination. I think my jumping ability has a great influence on my squatting ability...





As great as the box jump is though, I feel it is often misused. The box jump is an exercise to develop and measure explosive strength and jumping ability, but I too often see it turning into a display of how well someone can pull their knees up to their ears. Now don't get me wrong, I'm all for hip flexibility/mobility, but don't let maximal box jumping become an exercise in this.

Here are some weighted seated box jumps that my football guys did yesterday. I added a freeze frame during the landing to show that these guys are landing in a squat that is +/-1" from parallel. Check yourself and your athletes and make sure that they are landing in this position too.



Here is the 3 week jump training template that these athlete just finished...

Week 1
Day 1
Multiple Response Jumps Up Hill-4 sets of 2/3/4 jumps. Linemen did 2 jumps, big skill did 3 jumps, small skill did 4 jumps

Box Squat-Up to 3rm

Standing Box Jumps-5x5

Day 3
Depth Long Jumps-Drop off an 18/21/24" box depending on position/preparedness and immediately perform a standing long jump upon landing for 2 sets of 5 jumps.

Weighted Seated Box Jump-6 sets of 3 at ~75% of maximum wearing a 20-50# vest depending on size/preparedness.

Day 5
Multiple Response Jumps Up Hill-4 sets of 2/3/4 jumps. Linemen did 2 jumps, big skill did 3 jumps, small skill did 4 jumps

Week 2
Day 1
Multiple Response Jumps Up Hill-5 sets of 2/3/4 jumps. Linemen did 2 jumps, big skill did 3 jumps, small skill did 4 jumps

Front Squat-Up to 3rm

Standing Box Jumps-5x3

Day 3
Depth Long Jumps-Drop off an 18/21/24" box depending on position/preparedness and immediately perform a standing long jump upon landing for 2 sets of 4 jumps

Weighted Seated Box Jump-5 sets of 2 at ~85% of maximum wearing a 20-50# vest depending on size/preparedness.

Day 5
Multiple Response Jumps Up Hill-5 sets of 2/3/4 jumps. Linemen did 2 jumps, big skill did 3 jumps, small skill did 4 jumps

Week 2
Day 1
Multiple Response Jumps Up Hill-6 sets of 2/3/4 jumps. Linemen did 2 jumps, big skill did 3 jumps, small skill did 4 jumps

Back Squat-Up to 3rm



Standing Box Jumps-3x3

Day 3
Depth Long Jumps-Drop off an 18/21/24" box depending on position/preparedness and immediately perform a standing long jump upon landing for 2 sets of 3 jumps

Weighted Seated Box Jump-4 sets of 1 jump up to a maximum wearing a 20-50# vest depending on size/preparedness.

Day 5
Multiple Response Jumps Up Hill-6 sets of 2/3/4 jumps. Linemen did 2 jumps, big skill did 3 jumps, small skill did 4 jumps

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,
Chad Wesley Smith


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