Box Jumps Power Performance Exercise

06 Jun Box Jumps Power Performance Exercise

The generation of power from the lower body is integral as it pertains to speed development, triple extension, ground reaction forces, and the translation of energy through the kinetic chain. Athletic performance in the majority of sports require lower body power and as a result the development of lower body power is a cornerstone of any strength and conditioning program.

Improves Your: Lower Body Push Power & Deceleration

Target Area: Musculature of Lower Body

Why Its’ Important: The generation of speed in most any sport begins with ground reaction forces, triple extension of the ankle, knee, and hip or the transfer of energy from the lower extremities to the upper body. To maximize speed generation is it is imperative the musculature of the lower body have the ability to generate power.

The Common Problem: A lack of lower body strength and power can diminish the about of speed generated by the kinetic chain. This will invariably decrease an athlete’s ability in competition to a certain degree. In addition, low power outputs from the entire kinetic chain limit lower speed in throwing and striking athletes. Top to bottom limitations in lower body power outputs decrease the overall performances of the athlete.

Solution: The implementation of lower body power development exercises in the form of plyometrics, Olympic lifts, of hybrids of Olympic lifts can invariably increase the overall power outputs of the kinetic chain. This type of training implemented in the correct progressions can over time improve the potential to generate increase level of power and speed by the athlete during competition.

Box Jumps

Set Up:

  • Stand upright in front of a 6, 12, or 18-inch step up box. Place the feet shoulder width apart and approximately 1-2 feet away from the box.
  • Bend the knees slightly, torso upright, and arms resting at your sides.



  • Bend the knees slightly, extend the arms behind the torso, and jump up onto the box with both feet. Land softly onto the box by bending both knees during the landing of the jump.
  • Step back down off the box and repeat. Perform 6-10 jumps and pay strict attention to technique.


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.