There are so many ways to improve your vertical jump that I could probably write about this everyday for a month, but I thought it was time to once again give some guidance on how to jump just a little bit higher.
Today we’ll be going over two kinds of box training drills. For some basic training guidelines, you can check out this earlier post on vertical jump basics.
You can use stairs, aerobic steps, or real boxes, but the point is to create a stable platform that you can jump onto. Make sure it’s wide enough for you to land on safely, and that it won’t wobble at all. Basically you just need start in a stationary standing position, bend your knees and jump up onto the box.
Start with a box about as high as your knees, and work your way up to higher and higher boxes. This can be a bit scary, and I’ve seen some people get some gnarly bruises jumping onto boxes that were out of their range, so take the progression slowly. Higher boxes = a higher vertical, but make sure you give yourself enough recovery time – at least one day – between box jump sessions.
Start with the box/steps/whatever that you used for the jump-ups, but this time start by standing on the box. Take an easy step off the box and onto the floor, absorbing the impact by bending at the knees, hips and ankles. Make sure you land evenly with both feet.
This puts a lot of strain on your joints, so work your way up to taller boxes slowly. Once you’re comfortable with this drill on your current box height you can add a secondary jump at the end. After you land in a crouch explode back straight up in the air as high as you can.
Both of these drills require some mildly specialized equipment; if you’re looking for a more simplified solution, try jumping rope, doing squats and deadlifts, and incorporating sprints into your workouts.
Photo courtesy of Flickr.