The RIGHT WAY To Do Box Jumps (For Speed and Power)

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A complete guide on how to correctly perform box jumps with NFL strength coach Brent Salazar. This plyometric exercise can be an incredible training tool when performed properly. They can help build speed and explosive power while having a minimal impact on joints. However, there is a big misconceptions when it comes to box height. Higher boxes are not always better!
The purpose of the box is to reduce landing forces. When you see athletes jumping on boxes that are 50 inches (or more) there is a lot of hip mobility involved. This leads to incorrect landing positions and reduces the benefit of the drill. As always, you shouldn't perform exercises that don't convert to athletic performance.
If you are jumping on boxes that are higher than your vertical jump you are missing a critical benefit from the exercise which is proper landing technique. In this video lesson coach Salazar teaches how to properly perform box jumps. From depth drops and concentric jumps to proper landing positions and adding counter movements. Learn the correct way to perform box jumps and maximize your performance.
Demonstrations by former NFL Safety Reshard Langford
Learn more about box jumps (including what type of boxes to use, sample workouts and more) here outperformsports.com/box-jump...

[@ari8936]

box jumps are an absolute heaven sent for us figure skaters. they help a lot with our jump height and power on the ice. wanted to make sure i had correct form so thanks for the in depth video!

[@OutperformOfficial]

That is really cool to hear! I'm guessing that the landing is very critical to figure skating. I'm always amazed at the athleticism and balance required for your sport, glad this video helped.

[@ThePassionofSprinting]

I love box jumps since I started track and field

[@antjone]

Just bought a box so watched this. The coach is good - great authority and style. But the athlete is great. You know he could do all sports well. That video is one take! He just does it. I could watch this all day, and I won't be rotating (I'm 54 and it's not "never too late ").

[@OutperformOfficial]

Thanks @antjone! Completely agree, best of luck with your training!

[@rajatshrma3]

Great great video, thank you very much.

[@oyhyayhya7633]

Keep going guys ❤

[@melpupik]

Love this. Thanks🎉🎉

[@OutperformOfficial]

Welcome!

[@pearls4ann]

Best video ever

[@tyreetyson1999]

Nice box jump variations. I do plyometrics most of the time after doing my HIIT cardio and am definitely going to incorporate the variations into my plyometric exercises

[@OutperformOfficial]

That's a great idea!

[@nimblegoat]

I'm about 60, after being in the gym , move down to Calisthenics room, never knew about this , so was just trying to get a few sets at height . So I'll incorporate this , plus less pressure as can just use the biggest plyo box only , to try these. Going to start once a week on the elliptical for HIIT , the day I drive to gym and not bike. Try to master the 4 x 4 nordic over time. That machine is so gentle and safe . Have a school playing fields right next to my home , so maybe do some shorter 90% sprints when really warmed up. Not really a runner , except for fun down the beach chasing my son or dogs , in the forest , up a short hill as a strength exercise etc

[@BlackSupes]

yall gotta come back, underratef channel

[@heavybrandpodcast]

Well done 💯

[@OutperformOfficial]

thanks

[@jaspalchsmpionchampion8534]

Thanks sir

[@OutperformOfficial]

Welcome

[@believetoachieve3533]

More sprinting, top end speed content please

[@OutperformOfficial]

Thanks for the comment, remember there is more to sprinting than being on the track. Box jumps are great training for sprinters.

[@yoshimuroi7771]

I’m a general athletics coach teaching kids/teenagers running, jumping and throwing events and I’m interested in buying on of the courses, which would you recommend to buy as a trial run?

[@OutperformOfficial]

Hello Yoshi, great question. I think it depends on what's most important to you. If you really want to dive into a particular event i.e. high jump or sprinting then 'Sprinting Smarter Speed Progression' or 'Jumping Smarter Jumping Higher' are great options. If you want a course that applies to all sports and has a ton of great drills, warm up routines speed and agility exercises etc. then 'Smarter Strength and Athletic Development' is a fantastic course. You get 5 hours of material and the feedback we've received from coaches and athletes has been incredibly positive.

[@thatlumberjack]

Thanks for the info. Idea: the black pants/shorts in front of black equipment makes it hard to easily see what’s going on with his legs. While it’s not necessary here, it’s something I think you could keep in mind.

[@Badboi12353]

Will u plzz do more videos on running form (not sprinting)?

[@OutperformOfficial]

Thanks for the suggestion Deepanshu!

[@smitanff646]

Does it damage the growth plates

[@silvias550]

Good coach but a very good athlete

[@OutperformOfficial]

Indeed, both are at the top of their game!

[@Anonymous-jy3ek]

Do those concentric box jumps help with block starts ?

[@OutperformOfficial]

Absolutely, just make sure you are getting good triple extension.

[@zehravigna4873]

He is not jumping, he is flying.

[@gokuljaras1998]

💯💯

[@NahomeBruk]

if im running a 13.3 as a freshman in highschool with the proper speed training can i get to 12 flat by next year march and 11.3 in 2-3 years?

[@OutperformOfficial]

Hello Nahome, it's very difficult to predict what future performance will be (especially for high school athletes) as every individual will have a different response to training and will develop and progress at different rates. What I can tell you is that the best way to explore and reach your individual potential is to train smart, learn proper technique, place a high priority on recovery and educate yourself on the sport. if you have the talent and work ethic dropping a second or 2 is not uncommon and absolutely achievable. Good Luck!

[@christian3640]

Can doing these help to increase my vertical?

[@OutperformOfficial]

Absolutely, just make sure the boxes are at the correct height. If the boxes are too tall the exercise changes to a hip mobility one and won't help your vertical nearly as much.

[@christian3640]

@@OutperformOfficial thanks I’m trying to make varsity bball next year and I need to get more athletic

[@khoabui138]

how many reps and sets ??

[@OutperformOfficial]

Depends on the athlete, where they are in their training cycle, if they are using box jumps as a component of contrast training (i.e performing squats and then immediately going to box jumps etc.) With those variables in mind, a good starting point is 5-8 reps and 2-3 sets of each jump. Rest between sets should be 1-2 minutes. When you start going too far beyond 8 reps you will shift the focus to challenging the aerobic system. This will reduce power output of each jump. Keep the reps low and quality high.

[@RossKempOnYourMum01]

This guy floats

[@sereenakk9462]

👍👍👏👏

[@mitrangaming9467]

Reps and sets ? Sir

[@OutperformOfficial]

check out this article, workout routines with recommended sets and reps at the bottom outperformsports.com/box-jump-guide/

[@BhartiyaCricketFan]

🤣 5:48 Wrong Jump by Athlete & Trainer Jokes at 6:02

[@sakshichaudhary5632]

Can i do this in on season ?

[@OutperformOfficial]

Absolutely!

[@Eggie1640]

@@OutperformOfficial what is the scientific explanation for the soft landing ?

[@jameswittmann1608]

@@Eggie1640 cuz u wanna save energy

[@OutperformOfficial]

@@Eggie1640 Humans have a finite amount of stress they can place on their body. By reducing the landing forces you are minimizing the stress on the joints, muscles etc. With almost any sport athletes are already experiencing high landing forces in various areas of training (sprinting, hurdle drills, plyometrics to name a few). Athletics is about longevity and applying the minimum effective dose of intense training. A big part of that is removing unnecessary stress whenever you can.

[@haidar2301]

What's a good height for box jumps

[@OutperformOfficial]

Typically 24" to 36" is a good starting point depending on your vertical. Remember that the boxes are there to absorb the landing force, if you go too high you will sacrifice the correct landing position.

[@TESBAOTH]

Is 3-7 two days a week okay?

[@OutperformOfficial]

Yep!

[@zehravigna4873]

It is also dangerous, because if you do not reach the necessary hight to land on the box, you are falling straight back. That is what happened to me.

[@Laurenextreme]

Box jumps are hard for me to grasp. I am always landing hard.

[@OutperformOfficial]

Keep at it, focus on the landing with depth drops to develop the skill.

[@georgehatzimanolakis1904]

My man needs double the height of box for a warm up

[@zehravigna4873]

Is he a basketball player ?

[@OutperformOfficial]

Former NFL player for the Kansas City Chiefs

[@zehravigna4873]

@@OutperformOfficial football player ? Are you kidding ?

[@cernugaming]

your starting to turn into one punch man.

[@noname-JS]

Don't think you can use arms for jumping momentum

[@liam2themax]

Does Bro not have a name

[@OutperformOfficial]

Check the video description.

[@a.s.9271]

There is no proper way... just jump man why all this degree hand position shits everywhere...

[@OutperformOfficial]

Box jumps may seem simple, but proper form can increase the effectiveness of the exercise and improve the carry over to performance on the track or field. Not to mention the reduction in injuries. While there may not be only one "proper" way to perform them, it's important to understand the technique to ensure safety and maximize results.