17 Jul Learn Box Jump Progressions
Learning box jump progressions and how to do so safely is something that all health care practitioners and trainers should know. Understanding box jump progressions can expand your toolbox to optimize performance for your patients, clients, and athletes alike.
Box Jump Progressions
Demonstrated is a flow of box jump progressions from double leg to single leg box jumps. But why jump training? Why single leg?
Jumping exercises should be an integral part of every strength training and injury prevention program. Jumping exercises focus on increasing power, which is equal to force times velocity. Increasing power can benefit everyone, whether it is an athlete’s performance on the field or fall prevention for elderly adults. Box jump progressions is an excellent exercise to work on power!
Just like any other training program, jumping should be individualized and specific to the client’s/patient’s needs. If you want to maximize single leg performance and single leg strength, you need to work towards single leg plyometrics! We save this for last with the box jump progression. According to an article by Bogdanis et al. 2017, single leg plyometric training was more effective at increasing both single and double-leg jumping performance, isometric leg press maximal force, and rate of force development (RFD) when compared to bilateral training.
What does this mean? For maximum performance gains, the goal should be single leg jumping! NSCA recommends 80-100 ground contacts for a beginner’s plyometric volume per session. HOWEVER, prehab is about training smarter. Listen to your body, start with 20-40 reps if you’re a true beginner, and see how you feel. We recommend starting with the first exercise shown in the box jump progressions video above.
These box jump progressions should be utilized BEFORE experimenting with plyometrics. Before box jumps, you should establish a foundation of jumping and landing on a flat surface without a change in elevation. Ankle and hip stability should be precursors to plyometric training, check out these articles on ankle and hip stability for some training ideas!
Jumping Fundamentals & Plyometrics [P]Rehab Programs
Looking for two comprehensive guides that respectively take you through a step-by-step linear progression of mastering the landing ‘base’ position and practicing jump, bound, and hop variations? Our Jump Fundamentals Program is designed for those working back towards jumping and plyometrics after an injury or surgery and for those who don’t feel comfortable with jumping and landing just yet. Whereas our Plyometrics Program is designed to expose your body to all of the various potential landing and jumping movements that sports demand. This includes double and single-leg variations as well as multi-directional and continuous movements! These programs are rooted in scientific evidence, strengthening & conditioning principles, and our clinical expertise as physical therapists!
Bogdanis et al. 2017, “Comparison between Unilateral and Bilateral Plyometric Training on Single and Double Leg Jumping Performance and Strength.” J Strength Cond Res. 2017 Apr 18. doi: 10.1519/JSC.0000000000001962