31 May Single Leg Box Jump Performance Exercise
The development of power is integral in the strength and conditioning program of the athlete. A variety of different training modalities can be utilized in the development of the power capacities within the kinetic chain. Typically we can classify power training modalities into two categories: 1) Olympic Lifting and 2) Plyometrics. Olympic Lifting incorporates the utilization of the traditional Olympic weightlifting exercises the snatch and clean and jerk. Hybrids of these two basic lifts can also be included in this category of power training.
The second category of power training is classified as Plyometrics. Plyometrics utilize the stretching shortening cycle (“rubber band effect”) to elicit the development of power within the neuromuscular system of the kinetic chain. Plyometrics are commonly classified as upper body, rotary, and lower body. Lower body plyometrics are referred to as “jump training” due to the fact the majority of these plyometrics will focus on triple extension of the ankle, knee, and hip in a single or multiple jump exercise.
What the strength and conditioning coach must recognize as it pertains to lower body power development is the athlete during competition will execute athletic actions requiring power development in both bilateral and unilateral movement patterns. Simply stated the athlete will at times be executing movement patterns on two legs and at other times on one leg. Due to this fact the strength and conditioning coach must implement both bilateral and unilateral power development exercises.
A very simple and effective way to achieve this requirement of the athlete is implement both bilateral and unilateral lower body plyometric exercises. The Single Leg Box Jump is an excellent lower body single leg plyometric to develop lower body power within your athletic population.
Improves Your: Ability to generate unilateral lower body power.
Why It’s Important: The athlete during competition will be required to generate power in both bilateral and unilateral movement patterns.
The Common Problem: The athlete will only incorporate bilateral power development exercises within their program. The kinetic chain, hip complex, and lower body operates differently in unilateral movement patterns. As a result, the athlete only addressing power development in a bilateral exercise pattern will be limited when attempting to initiate power development in unilateral patterns.
The Solution: The implementation of both bilateral and unilateral power development exercises in the athlete’s strength and conditioning program.
Single Leg Box Jump
- 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
- Lift the right foot off the floor
- Bend the knees slightly, torso upright, and arms resting at your sides
- Bend the knees slightly, extend the arms behind the torso, and jump upwards onto the box
- Land softly onto the box by bending the left knees during the landing of the jump
- Pause briefly on top of the box balancing on the left foot
- Step back down off the box and repeat
- Perform 6-10 jumps, pay strict attention to technique, and repeat the single leg jump with opposite leg
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 12 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of famer 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 renowned Titleist Performance Institute.