Box jumps are a fantastic way to build explosive leg power, which is particularly beneficial for athletes in sports like basketball and volleyball. The ability to jump higher can give you a competitive edge in these sports.
To perform a box jump, find a sturdy box or platform that is about knee height. Stand in front of the box with your feet shoulder-width apart. Bend your knees slightly and swing your arms back as you prepare to jump. As you explode upward, swing your arms forward and jump onto the box, landing softly with your knees slightly bent. Step back down and repeat for 3 sets of 8-10 repetitions.
Notes: Start with a lower box if you’re new to this exercise, and focus on your form. As you get stronger, gradually increase the height of the box. Always ensure the box is stable to prevent injuries.
Depth jumps are an advanced plyometric exercise that helps improve your reactive strength, which is crucial for sports requiring quick changes in direction, such as football or soccer.
To perform a depth jump, stand on a sturdy box or platform that’s about 12-24 inches high. Step off the box, landing on the ground with both feet. As soon as your feet touch the ground, immediately jump as high as you can. Aim to minimize the time between landing and jumping. Complete 3 sets of 5-8 repetitions.
Notes: Ensure you’re landing softly with your knees aligned over your toes to prevent injury. This exercise can be demanding, so make sure you’re comfortable with basic jumping exercises before attempting depth jumps.
Lateral bounds are excellent for developing lateral power and agility, making them ideal for sports that require quick side-to-side movements, such as tennis or basketball.
To perform lateral bounds, start by standing on one leg. With a slight bend in your knee, push off to the side, jumping as far as you can to land on the opposite leg. Upon landing, hold your balance for a moment before jumping back to the starting position. Aim for 3 sets of 10-12 bounds on each leg.
Notes: Focus on landing softly with control, and engage your core to maintain balance. If you’re new to this exercise, practice the movement without jumping first until you feel comfortable with the lateral motion.