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Using a 24 inch box, start with eccentrics. This is the loading process of a proposing system. We need to load before we can explode. Emphasis on the drop is on the pre-stretch of the muscle system that prepares for the explosive concentric phase. When stepping back up to the box athletes tend to make sure that they alternate legs so, they do not over load or use one leg too much in development.
This drill will help to develop structural integrity at the joints and muscles to maximize explosive movement.
Concentric for the explosive phase, here we jump from the ground in a loaded position up to a 24-inch box landing again in a good athletic loaded position. Step down alternating legs so again we do not over load one side of the body. Emphasis here we should start with three sets of five adding repetitions until we build up to three set of 10.
Arm action should be aggressive assisting the legs and putting force into the ground as we jump lifting the center of the mass of the body up onto the box.
Down ups, from the top of the box drop and quickly explode off the ground back at to the top of the box pose for a one second count to gain control. Emphasis here is on lower explode. Lower explode so we want to have the controlling factor of controlling the top. Start with three sets of five build up to three set of 10.
Repeat, starting from the top drop down and pop as high as you can with the hips back up to the top of the box. Do three sets of 10 being quick on and off the box but controlling your center of mass center of gravity at all times.
Drop and explode, drop from an 18 to 24 inch box quickly landing and exploding straight up into the air. Arms should be explosive reaching back and driving up into the air as high as you can. Emphasis here is trying to lift the center of mass of the body as high as possible, alternate legs when stepping back up on to the box so that we do not over fatigue one leg more than the other. Start with three sets of five building repetitions and until you reach three sets of 10.
Drop and Quicks, drop from a tall box approximately 24 inches to a short six to 12 inch box. Emphasis here is getting off the ground as quickly as possible with perfect body control. Alternate legs when stepping back upon to the big box. Do not jump off the big box emphasis here is just simply on dropping and being quick to respond from the ground back up onto the smaller box.
Quick to explode, here we start from the small box quickly respond to the ground exploding up to a taller box approximately 24 inches or larger. The height of the box is dictated by the control of the athlete. What the athlete can control their body weight without loosing control is an acceptable height.
We want to just simply over load the body as explosive system by dropping quickly being a light off the ground respond and explode lifting the center of gravity.
Repeat, starting from the top, drop down and pop as high as you can with the hips back up to the top of the, the three sets of 10 being quick on and off the box, but controlling your center on mass center of gravity at all times.
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