Box Jumps and Hops: use a 6 to 12 inch box. Start with down ups, from the top of the box drop down, quickly respond to the ground, and get back up on to the box. We want that quick stretch reflex, pop off the ground; don't spend a lot of time on the ground. We want that quickness of respond, load and explode, load and explode.
Now do runs, put one foot up on the box, jump up and switch feet, now get the faster rhythm of running, just simply tap the box as you pop off the ground. Do three sets of ten for each of these drills, side to sides, put one foot in the middle of the box. Now you are going laterally, side to side, touch and go, both feet touch at the same time.
Most of the work is done with the outside leg, pushing off the ground for a lateral movement and change of direction, box jumps, using multiple boxes; we want to get that quick explosive pop off the ground. Pull the toes up towards the shins, use the arms, suck your belly button in, and tuck in your back, have a stable core as you pop off the ground, elevate those hips as high as you can.
These are great explosive response jumps. Now let's do one foot hops, this adds a degree of difficulty, make sure your athletes try and jump right to the middle of the box. We want good power and explosiveness off of each leg, balance by using each leg equally. We don't want to over develop just one leg, we want to balanced out power for each direction, this makes for great athletes, great athletes make for great competition.
Transcription by:
Scribe4you Transcription Services