Jump Training: How to Become Explosive | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Jump Training: How to Become Explosive

March 31, 2011

Being explosive can mean the difference between running faster and jumping higher than an opponent. One of the best methods for developing explosive power is plyometric training, which works to increase power [speed of strength] in the hips, glutes, quads and hamstrings—critical for all athletes.

I recommend performing the Depth Jump to Box Jump to develop the muscles’ ability to lengthen under control and to quickly and powerfully contract when landing, then immediately jumping. As you land, your tendons, ligaments and muscle fibers must gather energy and generate enough force to quickly jump again. This is how athletes transition from one movement to another in a variety of other skills, like changing direction. Once you develop explosive power with the Depth Jump to Box Jump, you will be able to quickly explode on your first step and propel yourself to overall faster speeds.

To perform the exercise correctly, make sure your Depth Jump box is no higher than 12 inches. Select a different box for the Box Jump, approximately 18 inches high, depending on your ability. Set the two in a parallel line.

Start on top of the Depth Box. Step off the box. Bring your arms back in a jumping position. Once you land, immediately prepare to jump onto the higher box by bending your knees in an athletic stance. Follow with a jump, driving your arms back and then forward and exploding upward by forcefully contracting your hips and glutes. Land softly with your feet shoulder-width apart and in an athletic stance.

I recommend supersetting three sets of five Depth Jump to Box Jumps, immediately followed by 20 Sit and Twists [a.k.a. Russian Twists], with a maximum of 10 to 15 seconds of rest between sets. At my facility, we mix in a core movement with our plyometric training, so each rest period is active.

Brad Leshinske is the founder and owner of Athletic Edge Sports Performance [Evergreen Park, Ill.]. He has trained athletes for more than seven years. He also serves as an adjunct professor of sports performance in the Exercise Science Department of North Park University in Chicago. Leshinske also writes for baseballstrengthcoach.com.

Brad Leshinske
- Brad Leshinske is the founder and owner of Athletic Edge Sports Performance (Evergreen Park, Ill.). He has trained athletes for more than seven years. He...
Brad Leshinske
- Brad Leshinske is the founder and owner of Athletic Edge Sports Performance (Evergreen Park, Ill.). He has trained athletes for more than seven years. He...
More Cool Stuff You'll Like

Skipping Drills: The Missing Link From Your Speed Workouts

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Lengthen Your Stride for Maximum Speed

Make Quick and Powerful Cuts Like Adrian Peterson

5 Ways to Spice Up Your Ladder Drills

The 5 Elements of a Successful Speed Training Program

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Get Faster With 'The .10 Second Difference' From EXOS

4 Powerful Band Agility Drills

Ditch the Sprints. Here's How to Build True Sports Speed

How to Build First-Step Quickness for Baseball and Softball

Build Game-Breaking Speed With This Exercise

2-Week Long-Distance Track Workout Training Plan

Build Strength for Baseball and Softball Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

How to Safely Decelerate Faster

Soccer Players: Get Faster with the Montreal Impact Workout

Improve Your Footwork to Improve Football Agility

Here's Why Andre Williams' Breakout Performance Was No Fluke

The Secret to Tom Brady's Newfound Speed

Get Faster With the Ultimate Stair Workout

ZSeries 10-Minute Workouts: Multidirectional Run

Burn Your Competition with This Sprint Workout

3 Simple Tips to Improve Your 40-Yard Dash

How Sammy Watkins Built His Game-Breaking Speed

3 Box Drills That Develop True Game Speed

STACK Challenge: 300-Yard Shuttle

4 Foot Speed Drills to Increase Speed and Agility

Michael Johnson's Guide to a Faster 40

Get the Most Out of Foam Rolling

The Off-Season Baseball Speed and Agility Workout Program

How to Improve Your Basketball Quickness in 5 Minutes

Improve Your Football 40 Time During the Season

Soccer Speed and Agility Drills for Women

3 Speed Workouts to Improve Your Top-End Sprints

5 Essential Cross Country Workouts Explained

3 Speed Training Essentials You Must Develop to Get Faster

Increase Your Soccer Speed With 4 Sprint Drills

8 Positions to Lower Your 40-Yard-Dash Time

10 Reasons Why You're Not Getting Faster

Reactive Agility: The Next Big Thing in Speed Training

How to Train for Speed in Cold Weather

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Stability Training Can Improve Your Agility and Range of Motion

Get Faster With 3 Essential Speed Training Strategies

ZSeries 10-Minute Workouts: Track Sprints

Rev Up Your Sprint Training With These Complexes

Sprint Faster With Speed Demons