How to do the box jump for power rugby players

One of the fastest ways to obtain explosive speed is with box jump drills, but first, I want to point out that box jumps are NOT meant to be a conditioning exercise. With box jumps, your form is more important than the number of repetitions or the height of the box. You should always warm up your legs with a few rounds of jump rope or a light jog before doing your box jump drill.

I also recommend that you have a friend film your box jump drill so that you see if you are keeping your body in proper form to avoid injury.

Begin this drill by using a lower box height to get your form down first and prevent injuring yourself before you attempt taller box heights. You want to make sure you are sticking the landing with proper form and balance on the box top first. Think of how gymnasts must always “stick” their landings.

The box jump drill in 4 steps:

1. Start by making sure your feet are flat on the floor and evenly balanced. No rolling to the outside or inside of a foot. Set your feet shoulder-width apart and make sure they are lined up with one another. Your knees should be relaxed, facing forward.Your abs should be engaged and hips tucked under to avoid rounding your back. Shoulders should be square and back with arms relaxed at your sides. Raise your straight, relaxed arms above your head.
2. Slightly bent squat to prep for your jump and when you are ready, swing your arms behind you and jump.
3. Jump focusing on keeping both knees even and landing in a squat. Strive for full hip extension capacity. Both feet should be flat on your landing at the top of the box. Your arms should be in front of you at chest level or higher, hands slightly touching. Your weight distribution should be evenly balanced, and easy for you to stand straight up.
4. Carefully step off the box. If the box is high enough where you have to focus on landing when you leave the top of the box, then put a lower box or something to step down on as you return to the floor.

Use caution when performing this exercise. It’s not about the height of the box or the number of reps but doing quality box jumps with proper form and maximum hip extension.

Get to it NOW.

Coach Terry

REMEMBER: Before starting any new exercise routines please check with your medical provider and clear your new exercise plan with them before beginning. This is especially true if you haven’t been exercising for some time or are recovering from an injury. I am not a doctor, nor do I play one on T.V.

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